Thor Rocks!
June 19, 2008
Recap courtesy of Brett "the burpee king" Andrus
Choices again!
Everyone warmed up with a CFWU look-alike.
3 rounds of 10 reps:
front squat (try light weight)
knees to elbows
back extensions
100 m row (just 1 of these!)
ring rows
skater stretch (think speed skater)
Then, everyone practiced their back, front and overhead squats. Everyone has improved so much it's absolutely mind-blowing!! Do you remember when some of the (now) pros at squats couldn't get depth to save their butt-balls? Some even improved further by making the simple change of picking a focus point that gave them a neutral gaze and a better concept of how low they were getting with their bum, not their chest. Nice work!
Speaking of squats… If you haven't read Starting Strength, it's in the middle bottom cubby. Peruse at your leisure, just keep it there please.
This time, the choices were strength, met-con, or absolute punishment!
Choice 1, STRENGTH:
Overhead Squats 5 x 1
Front Squats 5 x 1
Back Squats 5 x 1
OR, if you'd already done this, to complete the main site WOD of a CFT (Which Jess, Rich, and Angie did an awesome job with).
Choice 2, METABOLIC CONDITIONING (AKA "*** Whoopin' One World"):
5 rounds for time of:
7 pull-ups
7, 75# thrusters
7 burpees
These are the 3 nastiest movements for many and 2 in the morn and 2 in the 5:30pm tackled them with gusto.
Then, there was Jason's list for the masochist.
Run 1 mile
50 KB swings
40 pull-ups
30 KB swings
20 pull-ups
10 KB swings
Run 1 mile
Unfortunately, Shye has decided the side door must remain closed. This really shouldn't deter a CFer! The stairs and the obstacles are part of daily life. Please come in and out through the main entrance. (note from Jason: I will deal with this when I get back)
Keep in mind that not every workout will be a PR. CrossFit gets better, not easier. Work on fine-tuning the workouts, diet and rest so that you are maintaining that baseline of work capacity you're capable of and incrementally improving (that means slow & steady gains are the goal!).
I went after the WOD from the main site of a few days back:
50 sit-ups
50 double unders
50 sit-ups
50 lunge steps
50 sit-ups
50 burpees
50 sit-ups
I was at 6 something when I hit the burpees and thought I might go sub-10, but finished in 11'52". That was much better than my goal of sub 15 min. The burpees have improved as I'm definitely resting less, but they were still broken to 5s. Could have been faster if I hadn't had to stop and pull up my pants during DUs!
Man of the day was JJ… again. After helping the noon class, he came back, busted through J's WOD while maintaining a friendly face, before finishing by destroying the A-Whoop 1 World WOD in good time. Thor of Odin is strong and good and will have his own movie soon.
Forget regrets or life is yours to miss…
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