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Mashpee, MA 02649
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January 18, 2012

Wednesday 


WOD

20 Minute Skill Session Week 3-This is a good week to add more reps and go for less minutes.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

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  1. Greg B. Reply

    I’m going to order some PreGenex soon, let me know if you are interested in getting some as well and I will get a big order put together.

  2. mason Reply

    Nice pic Amanda and Bushy! Looks good.

  3. Bushy Reply

    I will take some progenex, greg. Thanks.

  4. Littles Reply

    Nice Pic! I still have 3 bags, but thanks Greg!

  5. Alison Reply

    I will take one greg!

  6. Nettie Reply

    I’d like to get one (or more if you need more for a large order) – let me know.

  7. Anonymous Reply

    Nicole said…

    Perfect timing for me with these mobility Wods….I’m on the road…between packing more food than clothes and my workout bag of my ab mat, jump rope and bands…I’m keeping up. Unfortunatley, there is no CrossFit in the area…so it has become a cardio week for me with some long distance runs with a lot of ab work, chair dips, pushups, handstand pushups in the hotel and even walking lunges down the long hotel hallways…getting a few strange looks when I’ve been caught running the stairs..oh well. The running mobility WODS have helped me recover quickly!!!

    Nice to know CrossFit can be portable…and Paleo CAN be done while on the road!

  8. Mark Lee Reply

    Nice job Nicole! If you need motivation just picture me chasing you !

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