CrossFit 42 South

WOD: Wednesday

Today we are focusing on strength. We have had 2 days focused to our conditioning WOD's so today it's time to build on the strength. 

One thing to always keep in mind with the strength work/days is it may not be the "fun" stuff that leave you on your back in a pile of sweat but that isn't always the best way to go about it. We need to build strength to allow us to hit those conditioning WODs where the RXD is heavy and also just to be able to build strength to help support every single thing we do. Who ares if you can run 10km in 30minutes if you are skinny, weak and fragile (unless that's your thing then you won't be training here). We are about the person who can manage to run a long distance if called a pon but is able to pick up heavy shit safely then move heavy shit quickly also.. 

Remember intensity is calculated by force (weight lifted)  multiplied by distance (how far the bar moves) then divided by time (how long the movement takes). So if your weak and only moving small weight you can see by getting stronger you will be able to move larger weight and because you got stronger your intensity has got larger which means you will get fitter overall.. Make sense??

Part A

Pendlay Row


Part B

Back squats



Log results online (beyond the whiteboard)

Primal squat holds.. You can eat Don Don's in this position and it would be paleo 🙂



Comments are closed.