Off to Beast

Hitting up the seminar today at CrossfitRVA

it's Jim from Beast Skills.com (at some point someone dropped the Z ?)

we will be learning bodyweight/gymnastics skills.

So I was perusing the Crossfit RVA website, and a few posts down I found these:




I thought that they were pretty brilliant and that I should share them: So thanks to Jake and Brandon for hosting Jim and inviting us and sharing these wonderful vids they found on YouTube.

Handstand

WOD
4-24-2009
the handstand

I have been teaching the Handstand a lot at Full Circle the last few weeks, and it's kind of like Greasing the Groove; It's really helped!

Here's a few weeks ago;
http://rivercitypc.blogspot.com/2009/01/paralette-handstands.html

Here's where we were at today;

Handstand WOD 4-24 from Full Circle on Vimeo.

Things are going pretty good...

Shit. Now I gotta go for 200...

JERK! from Full Circle on Vimeo.

max rep pull ups

Feel like I am slipping a little, but then again I had just done the 603 WOD a few hours earlier


Max Reps Pull Ups from Full Circle on Vimeo.

the WOD

So, I have been following both Crossfit 603 and Melissa Byers' blog since we struck a conversation,
narry a year ago...

A few days ago, there was some discussion about the WOD. I thought it quite lovely;

Bodyweight x 20 = Total Load

Overhead Squat total load in whatever denomination you choose as fast as possible.
No longer totally sucking at the OHS this was pretty irresistible to me. I chose to complete the workout with 95lbs, which I once (about a year ago; see here) did for 25 reps straight. That was about a year ago, at the end of a 3-4 week training cycle completely focused on high reps with fixed weights in the OHS. I still have dreams of besting Nicole Carrol at a cert. OHS-off. We'll see.

Here's my performance on their WOD. I thought it was awesome (not me, the workout).


603's OHS WOD from Full Circle on Vimeo.

Here's how I'd handle Lincoln's concerns; Break my clients into groups;
beginners do 10xBW
regulars 20xBW
Elite/Firebreathers do 30xBW

Beginners are encouraged to use exceptionally low weights, and to get lots of reps. Intermediates should be forced to do 50-70% of their current 1RM. Advanced should be allowed to self select a weight 95/65lbs or greater.