9th
December
2009
Inner City Challenge 3
posted in WOD |
That’s right folks, we’re brining back the Inner City Challenges! We are making plans to set up the next ICC (3) sometime in late January.
CrossFit Edmonton wants to continue forging elite community and encourage the growth of CrossFit in the city. We welcome all crossfitters from any where in the Edmonton area to come join us. As per usual we will have a challenging workout to test your fitness amongst others in the city and follow that up with a bit of socializing to get to know each other.
More and exact details will likely come in the new year but mark your calendars for late Jan. This will also be a nice primer for any one interested in joining us for the CrossFit Games Sectionals in late March.
Greg and Bruce doing push ups at ICC2
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I think the ICC is a perfect opportunity to see the difference between training and performing. This is how we as crossfitters can use our WOD’s to prepare for an event vs. only training for the elusive ‘unknown and unknowable’. However, because even our events are unknown and unknowable, the best way to train is to target those things in which you fear the most. What ever you don’t want to see in a workout is #1 on the list of things you should be training.
I presume the ICC workout will be unknown until the day? Sign me up, regardless!
What I most don’t want to see in a workout is rowing – but that would not be amenable to the large volume of people at the ICC right? RIGHT? Please say I’m right….;)
sc
95 x 3, 105 x 3, work on pulling under the bar 95 x 3, 95 x 3, 115 x 3 this one felt pretty good
sj
3 x 95 x 3 this felt a bit wobbly on the landing work on wide stance and bent rear knee
SC
95×3, 100×3, 105×3, 110×3 – stopped here & dropped back to practice speed & getting under the bar, rather than pseudo, 85×3 – a few sets here.
SJ
Practiced several sets at 75×3. Focus on wide stance and moving front leg out, not just leg back.
sc – 95×3
105×3
115×3
125×3
135×3
pj – 105×3
115×3
125×3
135×3
145×3
SC
95×3, 105×3, 115×3, 125×1(f), 125×3
these felt good today, 4th set lost aggressiveness.
SJ
105×3, 115×3, 125×3 last set sloppy.
SC – 115lbx3,125lbx3,135lbx3,145lbx2+fail
SJ – 115lb,125lb,115lb
I thought this one would kill me after yesterdays lower back demolish-er but it wasn’t bad at all. I think it helped loosen me up…Coz i didn’t push it too hard