Wednesday February 17, 2016

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(Does this sound like you?  Oftentimes in CrossFit, having incredible mechanics, fundamentals, and mindset can take you from a bad workout to an awesome one.  Today we introduce a new concept, time under tension.  A new type of session to develop stellar movements patterns so that CFJ athletes can become insanely efficient and effective during your workouts.  Want better quality WODS, higher PR’s, faster times, better recovery?  Work on perfection the fundamentals and life gets much, much, easier.  Enjoy!)

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Time under Tension Session:

**Introducing a new type of session.  Time under tension.  We do not get better at things unless we practice them. Not just practicing skills, but being in the correct positions for specific amounts of time that will train our bodies to move in the correct patterns.  These sessions are designed to help you move better and undo bad muscle memory habits so we can replace them with proper patterns and habits. No heavy weights, just enough to work on retraining the system. Let me know what you think.

SQUAT

Level 1 & 2 WOD:

100 Sit-ups for time
Rest 2 minutes and then…
3 Rounds for time:
15 Ball Slams (30,20)
50 Double Unders
15 Ball Slams (30,20)

Rest 2 minute after you complete the 3 rounder and then:
100 Sit-ups for time

**Work to make sure you Sit-up times are the same both times. There will be a penalty assessed for slower times.

MOD 1: 35 DU (if 50 DU takes you more than 2 minutes to complete)

MOD 2: 35 DU attempts

MOD 3: 75 Singles