This weekend at CrossFit Element in Mississauga is the OVERDOSE CHALLENGE which is an Individual CrossFit Challenge. Adrian will be there competing and everyone is more then welcome to attend to watch and cheer him on. My guess would be there will be lots of familiar faces there as well :). The event runs all day Saturday with all the information on the Overdose Site. Good LUCK Adrian!!
Ok..so another new STRENGTH move for us today - the Barbell Row (also called the Penday Row). I started doing these somewhat regularly last summer as a way to offset all the pushing that we do in CrossFit. We Push Press, Press, Jerk, Thruster, Bench, Push Up, Dips, etc. etc....bottom line is we do tons of pushing and not so much pulling. Who is kidding who the kipping pull up has very little to do with the pull and a while lot to do with the hips...which isn't necessarily a bad thing I just thing we need to spend more time developing pulling strength in the upper and mid back. Balance is the key to longevity and healthy happy shoulders. Check out the video below of the row.....stabilize the core and maintain your lumbar arch as you pull your shoulders blades back.
BUY IN - STRENGTH - BARBELL ROWS
6 reps on the minute for 6 Minutes at a Moderate to Heavy weight
WOD
12 Overhead Squats 115/80 lbs
9 Ring Dips
6 Mr. Spectacular 35/25 lb DB *
5 Rounds
* Mr. Spectacular is DB Squat Clean to Push Press -bring DB's back to ground and relaese them - walk your hands out to a plank and do a push up - walk back.
CASH OUT - Its another Friday.........NADA
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