by John Planow on March 31, 2009
It’s arm day people, and we’re going to get ripped!
Your CrossFit Genesis coaches are always working to stay on the leading edge of fitness and health, so we’re constantly researching new ideas and approaches. As you know, we’re big advocates of functional movement, which is why I’m proud to introduce our newest staple exercise: the functional bicep curl.
I’m sure some of you have experience with the bicep curl and will be ready to move on quickly, so we’ve also researched some more advanced movements. The first of these, which we’ll practice in group classes today, is the “Unstable, Rubber Band, Standing Biceps Curl”.
Remember to keep those elbows in tight and pull your shoulders back!
April 1, 2009 WOD
As many rounds as possible (AMRAP) in 90 minutes:
3 rounds:
15x Standing Dumbbell Hammer Curl
10x Standing Machine Z Bar Tricep Pushdown
3 rounds:
10x Machine Rope Curl (seated on Bosu ball)
15x Machine Tricep Kickback (knealing on Bosu ball)
Rest 3-5 minutes between each exercise.
Ab Crunch Challenge
Number of crunches today: 91
Total so far: 4176
by John Planow on March 31, 2009
“There is more traction, more advantage, more opportunity in pursuing [your weakness], than putting more time into that thing you’re already good at.” – Coach Greg Glassman
It may seem obvious to say that we should try to improve upon our weaknesses, but the truth is, almost everyone has a tendency to spend more time working on their strengths. If you’re already really good at something, hard work may only get you 10% better (if that). However, if you’re really weak at something, you could easily improve 50-100% by investing the same effort. The effect this can have on your overall fitness and performances can be huge.
Try applying this to the Helen Challenge. What slowed you down the most during the qualifier? Tired legs during the 400m runs? Did you break up the kettlebell swings because your legs and hips just wouldn’t pop it up high enough? Or did you break them up because you were gassed? How about the pullups? Were you having problems getting above the bar? Can’t kip? Or was your grip on the bar giving out?
Post a comment to let us know your biggest stumbling block during Helen, then work with your coach and make a plan to address it. Don’t forget about free private skill lessons and office hours!
March 31, 2009 WOD
Skill work: overhead squat, go for a heavy single
7 rounds for time:
200m run
11x kettlebell swing (”Helen” weight)
6x pullup
Burpee Challenge
Number of burpees today: 90
Total so far: 4085
