The class decided to light it up with some heavy Thrusters tonight! WOD 3 Rounds of: 10 Thrusters (#135/#75) *Gayla may have been a bit heavier 10 Burpees 1 x 400 Run Josh Rx, Jeremy #115, Corey #95, Rachel Rx, Gayla Rx +, Cindy #65 everyone in at under 15:00 minutes. Finished with on the [...]
Journal
CrossFit Mobility
Youth Fitness Monday
WOD AMRAP in 12 minutes 10 R arm kettlebell swings, 10 L arm swings Spiderman walk 15 yards Waiters Walk/ Run 30 yards Spiderman walk 15 yards > return to kettlebells. Great focus for 12 minutes, one of the best WOD’s this group has done…Good job Mason, David H, Trey, Jake, Dawson, Andy, Banks, and [...]
Mon Review
“Complex” AMRAP in 12 minutes: 5 X Complex = (#115/#75) Clean, Front Squat, Thruster, Behind the Neck, Spit Jerk from behind the neck = 1 complex 7 X Ball Slams (#20/#12) 1 X 100 yard run with Slam Ball Raechel aka “Linebacker” Jeremy at RX Laura’s quote for today “Specialization is for Insects”
APRIL 28, 2009 TUESDAY
Image: Are you this happy doing an overhead squat? Look at the form on these! This was the first day I taught the girls overhead squats. Oh, to be young again! Great job girls!!!! WOD: Shoulder Press 1-1-1-1-1 Post load to comments.
Another First Muscle Up
Join the Club! Learn a MU! Congrats John B (Friday at 12:00 lunch class)
Friday Review and Weekend Announcement
This is the site of the Regional Xterra Tri in May at Oak Mtn State Park, South of Birmingham. If you are ever in B’ham take time to visit this gem of a park. One of the best MTB trails I have experienced. I was in Ala this week and had a chance to ride [...]
APRIL 25, 2009 SATURDAY
WOD: Rest Day or “Filthy Fifty” or “DT” DT: 5 rounds for time: 155# deadlift x 12 155# hang power cleans x 9 155# push jerk x6 This is what Doug is doing as prescribed in the pick above. We like pictures in front of the chain fence b/c it looks like prison.
APRIL 24, 2009 FRIDAY
Image: Are any of us this happy when carrying a sandbag while running? What happens to us as we grow older? WOD: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
ANOTHER MUSCLE UP!!!! ANOTHER MUSCLE UP!!!!
John Bisson got a muscle up that was witnessed by many (including myself). I think the pressure David Ball put on him was just too much to bear! Kidding. It continues to amaze me when someone gets one, it looks like they have been doing it forever. Everyone makes it look so darn easy. I [...]
APRIL 23, 2009 THURSDAY
Image: Corey and Jeremy doing great front squats. I chose front squats yesterday b/c we all need to practice them. Practicing the front squats forces you to become better in the hole which will in turn increase the amount that you can effectively clean. Practicing heavy deadlifts will help you move it off the floor [...]
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