January 21st, 2012
AMRAP 25min 10 burpees, 20 anchored situps, 30 back extensions.
Beginners: AMRAP 25min 10 burpees, 20 anchored situps, 30 Supermans.
As of Wednesday the 25th we will be adding a new class to the evening schedule as well as changing the times. New schedule is as follows:
3:30, 4:30, 5:30, 6:30, & 7:30
The last two classes are meant for beginners or those not comfortable to advance yet. If you are not on that level please try your best to not disturb those classes.
Those of you who are training to compete, please become more courteous to those members taking the evening classes. Classes have the priority on the front platforms. If you are doing workouts outside of class please use the platforms in the back or wait for the platforms to open up.
Competitors:
Rest: Muscle Ups
January 21, 2012 at 5:54 am
http://games-beta.crossfit.com/
This year’s Games site- now with 100% less crashing (?).
January 21, 2012 at 7:33 am
Good video from mobilitywod.com.
Synopsis: don’t let pain be the thing that tells you your form is off and don’t let it be the reason you start stretching/mobility/etc. because it’s already too late. If you have questions about your technique ASK A TRAINER. (I’m writing this because I’ve been that guy a thousand times.)
January 21, 2012 at 10:37 am
Good stuff Mr Hess
January 21, 2012 at 11:59 am
I agree with Sam. I was in pain long before I said something about it. If I would have spoken up sooner I probably could have saved myself a lot of grief (and money seeing several different doctors). Listen to your body and speak up when something doesn’t feel right!
January 21, 2012 at 9:17 am
WOD – 11 full rounds plus 37 reps
I subbed air squats for back extensions
January 21, 2012 at 10:44 am
8 + 5 back ext RX
January 21, 2012 at 10:54 am
10 + 19 Sit-Ups Rx
January 21, 2012 at 11:53 am
10 + 51 reps; subbed air squats for back extension
January 21, 2012 at 4:31 pm
6 rnds plus 9 Burpees
January 21, 2012 at 5:13 pm
Here’s another mobility wod:
I saw Armand practicing this, he’s really into Dubstep.
January 21, 2012 at 5:38 pm
DL 3×3 at 170
SP 1×3 at 65, 2×2 at 70
15 DL, 15 PushU 11:48 rx
January 21, 2012 at 5:58 pm
Put me down for 2 hockey tickets if they are still available. You can charge my card for them.
January 21, 2012 at 7:23 pm
10 min. snowshoe run. Completed.
January 21, 2012 at 7:42 pm
WOD’s for next weekends’ competition have been posted:
https://docs.google.com/document/d/1GWj47zT1nOFNqasafSWuB8TibwR9o8JWh792VJ1C1jg/edit?pli=1
January 21, 2012 at 8:02 pm
10+35 reps
finally got kipping mu again!
January 21, 2012 at 8:12 pm
Whoo hoo!!!
January 23, 2012 at 8:00 am
7rds + 3 burpees