Monday, 17 March 2014

Fear Is In The Mind:  7 Tips To Overcome Fear At The Box - Dawn Fletcher & Anna Luber, BoxLife Magazine

 • 8 minutes – Coach's choice of dynamic warm up.

Deadlift:  3-2-2 – choose a weight that is challenging but allows you to perform the first set of 3 Deadlifts with perfect form; attempt to increase weight each set.

Deadlift:  3-2-2 @ 90% DL 1RM

Partner “Diane”
Deadlift, 225/155#

• Teams of two, preferably comprised of one male and one female.  If competing as a mixed team, use a 20kg bar with the innermost weights loaded being 45# bumper plates, then 10# bumper plates, and then a set of 35# bumper plates.  On the coach’s call of “Go” the male does 21 Deadlifts, then the female strips off the outside 35# bumpers and does 21 DL.  The male performs 21 Handstand Push Ups, followed by the female who also does 21 HSPU.  The male then puts the outside 35# bumper plates back on and begins the round of 15.  This pattern continues until both partners have completed the entire workout.  A team’s result is their total time to complete the couplet.  There is a 20-minute time cap.  If a team cannot finish within the time cap, their result is the time cap plus a one second penalty for each rep not completed.

• We will use the 2012 CrossFit Games Regionals “Diane” standards for this workout:
 This is a traditional deadlift with the hands outside the knees.  Sumo deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.  The arms must be straight throughout.  Deliberate bouncing of the barbell is not allowed.  Dropping the barbell after the completion of the repetition is permitted.  Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Handstand Push Up: 
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area.  The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box).  At the bottom of each rep, the head touches the ground.  At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area.  Kipping is allowed.

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