Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

November 19, 2012

Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press 

Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30

----------------- THEN -----------------

Alternating Tabata of:

Wallball Shots
Ab-Mat Situps

Rest 2 minutes, then repeat with:

Kettlebell Swings
Leg Lifts 


I've had a few questions about it so here's the skinny on belts…

I tend to think of a belt as a performance enhancer rather than protection. If you are lifting correctly, your midsection should be strong enough to support itself through the vast majority of tasks you put it through. You may be limited in how much weight you can lift, but you are not in any significant danger of injury without it. The belt really comes into play when you need the extra support to get after heavy weights (80% and above).

Most people assume that a lifting belt supports your back. The truth is that a good belt is designed to increase intra-abdominal pressure, which stabilizes your entire midsection. 

You shouldn’t wear your belt for every exercise because you still want to allow your back and abdominal muscles to function normally. For heavy special exercises, I’d work up without it, than put it on when you need it. For technical lifts like squatting and speed squatting, I would get it earlier because filling the belt up is an important technical cue that you need to practice.

Don’t wear it for assistance work, it shouldn’t be necessary.