10 Shuttle Runs (10m Each)
20 Rock Climbers
30 Jumping Jacks
40 Walking Lunge Steps
50 High Knees
Five Rounds For Time:
185/115lbs Deadlift, 21 Reps
Whoa whoa… Rich Froning wears a belt!? He is pretty good…
As our Sentinel athletes get stronger and want to find ways to get an advantage over their weights, they start to look for little ways to help. As the CrossFit Games Regionals approaches (GET YOUR TICKETS HERE) you will see more and more people wearing the belts, particularly on Day 2. These athletes are trying to get every little advantage they can.
HOW DOES IT HELP?
When the belt is used properly, it is snug around the abdominal muscles, but not too tight. When the athlete gets a big breath of air into the stomach, it tightens up the belt around the midsection. As the athlete stands up with the deadlift or squat and push with all they have, that belt acts as another abdominal wall. This allows an athlete to push harder, thus moving more weight. It also helps to support all the musculature in your spine, helping to prevent a “blowout”. Basically, it helps by preventing your spine from shooting out your lower back.
WHO SHOULD WEAR A BELT?
Not everyone. That’s the short answer. If you haven’t been lifting weights (and by lifting weights we mean deadlifting & squatting) for at least a year, you don’t need a belt. First you need to spend considerable time without a belt building up the midsection. When you’re squatting heavy (200lbs + for women and 350+ for men) then you’re likely getting to the point where a belt can really help.
WHERE DO I GET A BELT?
The internets is a great place to start. Myself and Rich Froning wear Harbinger belts. Coach T-Rank has recently got a “2 Poods” belt. They are also fairly common in Korea. We don’t recommend the super heavy leather belts for CrossFit, as they can be slow to get on and off and really aren’t ideal for our WOD’s.
WHO CAN TEACH ME HOW TO USE IT?
Your coach can! I know that all the head coaches and most of our other coaches at each Sentinel gym either use or have used belts, and they are all very knowledgable on the subject. They can show you what you need to know and tell you if you really need (or don’t need) a belt.
Modified Regional WOD’s
#1. 10:00 CAP
30 Pullups (Athletes choice of jumping, dead hang or banded)
*If finished, max prone hold
#2. 10:00 CAP
50 Ring rows
50 DB Push Press
#3. 10:00 CAP
21-15-9-15-21 Rep Rounds of,
KB Deadlift (As heavy as possible)
Box Step Up
DB Snatch, KB Snatch.
50 Wall Ball Shots (20/14 to a 10′ target)
50 Chest to Bar Pull Ups
50 One-Legged Squats
50 DB/KB Snatches, 70/50 or 32/24
*If this seems daunting, consider that our Sentinels competing individually will do DOUBLE this.
On the left, Patrick Makau after finishing the fastest Marathon ever (24 miles, 300 yards) in a time of 2:03:38
On the right, Hossein Rezazadeh holding more weight above his head than anyone in history, 263kg or 579.8lbs.
Which athlete is “more fit” and why?
6 Rounds Total
0:30 Work, 0:20 Rest
Squat, Leaning Against Partner
Partner Straight Legged Sit-Up
Partner Squat Hold
5 Rounds for Total Working Time
10 Handstand Push Ups
15 Medball Sit Ups, AHAP *
20 KB Swings, Russian Style. 32/24
Rest 3:00 between rounds.
*The MedBall will touch the ground behind the athlete and the toes.