Is Accessory Work Necessary?
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
Ryan H. says:
November 12, 2009 at 11:43 pm -
Awesome! Really wish I could be here for that.
I hope you take Murph out of that deck Rob.
Steph D says:
November 13, 2009 at 8:35 am -
5 am class drew “Crossfit Total” (ok ok, I technically drew it :))
WOD: 3 attempts at max lift for shoulder press, deadlift, and back squat.
Score= total amount of weight for all 3 lifts
SP: 115 (PR!), DL: 255 (a humbling experience. sometimes, you just can’t get to your max), BS: 215
November 13, 2009 at 12:14 pm -
Held some new Box records for a brief moment……then it was BJ’s turn, and I too was humbled.
Nicole Goldin says:
November 13, 2009 at 8:32 pm -
WOD: AMRAP in 20 minutes:
15 over head squats (17lb)
5 hand stand pushups (modifies to pike’s peak)
10 rounds + 8 squats
November 13, 2009 at 9:05 pm -
See Steph D’s comments for WOD details:
85 lb Push Press
165 lb Back Squat
215 lb Deadlift
Total = 465
Thanks Steph for drawing this WOD…it was fun…it was great to see you too! Hopefully you can make it to another 5 am class next week!