Julie - Snatch 85lb PR!
A. Head Over Heels (110727)
12 Handstand Push-ups
10 Wall Span Shuffles
8 Shoulder Touches
6 Inverted Toes to Floor
Games skill: 5-4-3-2-1 Muscle-ups unbroken
B. Tabata Rowing for 8 rounds (4 minutes) (110509)
Tabatas are 20 seconds on, 10 seconds off (there is a setting for this on the rowers)
Goal is 1000M and penalty is 1 burpee for every 5M below 1000M, to be performed immediately after the 4 minutes.
Score is meters rowed
C. Mobility = 10 minutes tennis ball work: sit on ball on floor or box, ball on scapula and raise arm
Post results to comments.
Coaches Notes: Handstand skill work should be approached with common sense. If you can not yet do competent handstands do not do the shoulder touches. The need is to practice handstands before moving on to more advanced work. The wall span shuffle is the distance from the rowers to the medicine balls and back (would count as 2 reps). Shoulder touches are alternating briefly touching your same side shoulder with your hand. Normally the handstands against the wall only permit the feet to touch the wall, for the inverted toes to floor brace the hips and lower back against the wall and slowly lower the feet to the floor and return them up to the wall.
CrossFit Open: 24 CFR members are signed up. We are going to have a blast! Remember, anyone can participate, even if just for fun. Sign up HERE.
Upside down, check.
Rowing tabata: 807m = 39 extra burpees. urf.
Awesome morning with fantastic people: Julie, Tiff, Robin, Aaron, Nolan and Morley!
Snatch 65-75-85-90-95 (woot woot!) – 100F
Rowing Tabata: 695m = 61 burpees
Yay KimFly!!
Did Snatch work this morning with the awesome people KimFly listed above! Was a great snatch day as Kim got her 95lb (2nd time ever), Julie got an 85lb PR, and Aaron got a 195lb PR!
Woot! Woot! Hope to see lots of PRs at the Fun Meet this Saturday as well!
Sick and stuck at work right now, so no WOD for me today, but I thought I would take this time to tell you why Crossfit has made me the best dancer in Regina!
1. Good flexability for lots of high kicks
2. Not afraid to look stupid cause I’m used to looking stupid when people are watching me work out
3. I can jump real high
4. I can do the running man for hours
5. Not CF related, but I always make sure to find a dance partner who is wayyyy worse then me
Thank you for your time, and I will never make another bet with Shae for the rest of my life.
I have an annoucement: today I achieved pull-up! That is right, only pull-up- it’s not plural yet. Perhaps soon I will be able to do more than one in a row. This is a big thing for me, as it was one of my CF goals when I started coming nearly 6 months ago and I’m finally getting there! Wooo!
Gratz Crystal!
5-RFReps
Dug up an old Painstorm from 2010.It was RX’d @155 S2OH so I subbed in HSPU.Wanted 5 rounds but just made it through 3.5min work,2min rest
500mRow
25-thrusters@45
15-pullZ
use the remaining time to complete AM-HSPU-AP.22+17+15=54 total.
Thanks for being my tabata row & Burpee partner Brennan.787m in the end…..That was tough.Good on ya ARA for 1st time HSPU.
Next time you see Jill at CFR,you should ask her to dance.Its worth you time:)
That chick in the picture is kinda sexy. I must I have a thing for strong chicks.
YAY for all the PR’s today! Sorry I wasn’t there to join in the fun.
Crystal G…I’m not sure I know who you are, but congrats on the pullup! I just got mine last month, and I’ve been coming for 4 years! It’s very thrilling to finally get them, and I have no doubt you’ll start stringing them together!
Jill…….that is way beyond hilariously awesome and it seriously made me LOL!
Yay Crystal! I don’t know you either but reading your post made me happy for you
Good job.
A. Handstand stuff was fun. The Inverted toes to floor is (I think) extrememly difficult to do properly unless you are super human. Alana is pretty close though! She was really good at it.
B. 63 burpees. Blah.
Way to go Crystal!!
Snatch and Clean and Jerk practice up to 80%
Tabata rowing 746, 51 burpee penalty.
Weighted pullups 35,55,70F