We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.
MONDAY 7/6
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
TUESDAY 7/7
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
WEDNESDAY 7/8
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
THURSDAY 7/9
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
FRIDAY 7/10
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
SATURDAY 7/11
CONCRETE JUNGLE GYM- 8 & 9AM
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Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
No video today 🙂 you guys got this! Have a great workout!
For Time:
50 Shuttle Runs [10 Meters]
200 Meter Farmers Carry 35/50
5 Minute Front Plank- break as needed, accumulate 5 min
200 Meter Farmers Carry 35/50
50 Shuttle Runs [10 Meters]
FARMERS CARRY
Short & Choppy
While we wanted long drives on the machines, we aren’t looking for long steps on the farmers carry. The best approach here is to take short, choppy steps with soft knees to keep the weight balanced. We’ll move from the heels to the toes with each step. The size of the step is relative to how tall athletes are, but it should feel like a comfortable and stable walking position. Going excessively too short is just as bad as going excessively too long. Find the natural, balanced length.
Posture
The weight of the DB is wanting to pull us forward into a rounded position. As we move forward, we have to fight gravity to stay upright. Pull the shoulders back and reach the head as far away from the DBs as you can. While it’s a more difficult position to hold, it’s the position we want to reinforce.
MODIFICATIONS
FARMERS CARRY
- Single Arm Farmers Carry
- Odd Object Farmers Carry
- 1 Minute Side Plank (Each Side)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Quads
- Hamstrings
- Upper Back
- Lower Back