Friday 140905

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Strength

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Deadlift

5 @ 80% 1RM

2 @ 85% 1RM

1 @ 90% 1RM

Max reps @ 60% 1RM

Keep track of how many reps you get on the max effort. We’ll use this number next week!

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WOD

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Complete for time:

125 Wall balls, 20#/14#

Every minute on the minute, complete 5 burpees

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It used to suck to have to do wall balls on the south wall. Now it’s awesome. Red is 9′, black is 10′. Get some!

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This post will start out with a hard fact: if at the end of a workout it looks like someone spilled a gallon of white paint where your hands contact the floor, you’re using too much chalk. Nope, there’s no arguing about it, this is as true as gravity, arithmetic, and burpees sucking. I’m sorry to break it to you, but I am trying to help.

Chalk is a great tool. It helps keep the barbell from slipping from our hand, it allows us to feel sure about our grip on the pull-up bar, and it can be a great motivator when you chalk up and clap your hands, leaving a cloud of dust that chokes out anyone standing within a 10 foot radius. But as we all know, there indeed can be too much of a good thing. When we start to sweat, and continuously re-chalk our hands, it begins to build up. What started as a light coating to help us keep our grip now resembles paste. As this paste builds up, it begins to create friction. This is especially bad when it comes to gymnastics movements like toes-to-bar and kipping pull-ups. That friction will lead to hand tears, and though some see them as a badge of honor and accomplishment, the wise CrossFitter knows hand tears suck because they negatively impact your training, and that’s bad.

What can you do? It will be tough and require a strong constitution, but I know you can do it. Ready? Stop using so much chalk. You don’t need it. Many of us, myself included, will use the trip to the chalk bucket as rest. Somehow we justify this because we’re not really resting, we just need more chalk. But, we don’t. So the next time a WOD comes up with some barbell work or pull-ups, consider doing a light chalking at the beginning, and no more for the rest of the WOD. See what happens, you might be surprised!

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