Workout And Words For December 5th – Got Chalk??

29
Nov

Workout And Words For December 5th – Got Chalk??

Before you started Welded chalk was the little white sticks that were used in grade school.  But alas, you now know the beautiful white powder that us Weldedters use freely to make sure that our hands have the best grip possible for that pull up or PR!  Now it seems that you cant take touch a bar without a handful of this white gold!  How did we ever live without it?!

As great as chalk can be it does have a devilish side that can overtake us without even knowing!  Think back to the first time you dipped your hand into the soft powder of Primo chalk.  You probably only took a little finger full and gently rubbed it throughout your palm being careful not spill any extra out of the bucket.   Fast forward 2 or 3 PR’s and 20 WOD’s later and now its as if you cannot get enough on your hands, fingers wrists and any other extremity accessible!  After you leave the bucket there is a cloud of chalk raining down the smallest of chalk particles to fill the lungs and hearts of us all.  Isn’t it wonderful?

Take this blog as your intervention.  You don’t need as much chalk as you might think!  Just a little chalk can go a long way i promise!  You wont lose any strength or add anytime onto your WOD’s, if anything you will become stronger and workout faster if you aren’t visiting the chalk bucket in between each rep!  I know what you are thinking right now, he isn’t talking to me i hardly use any chalk.  Well i am here to say that we are all guilty of this Welded pleasure!  If you don’t believe me check out the video link below that shows how fast chalking up can go wrong!

 

http://youtu.be/hHwDYW8Rmzw

 

 

 

GROUP CLASS WORKOUT

 

Warm Up:

6 Min AMRAP

30 sec Plank, 30 Mountain Climbers, 8 KB Swings

 

Strength:

3×20 DB Shoulder Press

3×40 Banded Face Pulls

3×40 Banded Good Mornings (14 Minutes)

 

Metcon:

Dynamic

“The Chief”

5 Rounds

3 Min AMRAP

3 Power Cleans 135/95

6 Pushups

9 Air squats

1 min rest

 

Foundational

5 Rounds

3 Min AMRAP

6 KB Swings

6 Pushups

9 Air squats

1 min rest

 

Mobility:

Pre – Banded Bully Pg. (268)

Post – 5 min cool down on the bike

 

 

COMPETITORS CLASS WORKOUT

 

 

Warm Up:

6 Min AMRAP

30 sec Plank, 30 Mountain Climbers, 8 KB Swings

 

Strength:

14 Full Clean and Jerks @ 80%

 

Metcon:

12-9-6-3

S2OH @135/95

Pull Ups

After Every Set Complete 30 DU

9 Minute Time Cap

 

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