WU: Stretch out; Do the one minute burpee push-up ladder after you are warm; (I’ll explain the ladder)
SKILL: Jumping Pull-ups – is it a pull assisted jump or a jump assisted pull?
WOD: “Cindy”
AMRAP in 20 mins of:
5 pull-ups
10 push-ups
15 squats
post rounds completed to comments, post pull-up mods to comments as well.
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29 days to go in the nutrition challenge. If you have any questions that you didn’t ask in person, please feel free to post in the comments. We will try to answer as soon as we can.
Also some people wanted to get weighed in for the challenge. We will do an optional weigh-in on WED and THURS.
One other note to the challenge is – you are not allowed to weigh yourself at all until the end of the month.
Happy Birthday Bill
WU: Stretch; go through 5-10 reps of each position:
PVC Shoulder ROM Stretch
Standard OHS
Legs wide; hands close
Hands wide; legs close
hands close; legs close
WOD: Max Rows or Pull-ups in 1 min; rest 1 min
Max Push-up in 1 min; rest 1 min
Max squats in 1 min; rest 1 min
Max Sit-ups in 1 min; rest 1 min
Max Pull- ups or rows in 30 seconds; rest 30 secs
Max Push – ups in 30 sec; rest 30 secs
Max Squats in 30 sec; rest 30 sec
Max Sit-ups in 30 secs; rest 1 min
Max Pull-ups or rows in 15 secs
Max Push-ups in 15 secs
Max Squats in 15 secs
Max Sit-ups in 15 secs
Score by adding up total reps from all exercises
Post score to comments and file;
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Who is up for a nutritional challenge in JUNE!!!!????
Post interest level or ideas in comments
The 8:30 am ladies got off to a great start for the week. They did the WOD “Nicole.”
“Nicole”
AMRAP in 20 mins:
400 m run
max reps of pull-ups (scale to rows)
I was very impressed with everyone.
Wende- you are a machine
Kathy- running is looking better everyday, keep it up
Rita- Always kicking butt with a smile on your face
Running wrong = painful recovery
WU: Stretch, review running drills
Skills: Basic CrossFit Running Drills
WOD: “Running Cindy”
AMRAP in 20 Mins of:
200m run;
5 pull-ups or rows
10 push-ups (scale as needed)
15 squats
Everything is harder to do after a sprint
Here is a great article about how CrossFit is helping the wounded. (you won’t ever complain about a WOD after reading this)
www.againfaster.com – Again Faster Articles – You’ll Be Fine.
Post rounds completed to comments.
CONGRATS TO EVERYONE WHO MADE IT THROUGH THE NUTRITIONAL CHALLENGE!
We have a cool WOD today.
WU: Pick a partner; stretch out; go through the exercises in the WOD to get the movements down;
WOD: “The Mamba”
Max reps as a team in 1 min through 4 stations; 3 rds with 1 min rest between rds:
Partner Clapping Push-ups
Partner Squats
Partner Pull-ups
Partner Med Ball Sit-ups
Post total number of reps completed for each round with your partner to comments.
WU: Stretch Out especially the calves, hammies, and quads.
20 Jumping Jacks; 20 Push-ups; 20 Situps; 20 Squats
WOD: “Helen”
3 rds: 400m run; 21 KB Swings (you pick the weight); 12 Pull-ups
Post Time, KB weight and pull-up variation to comments
Good Luck to Abel on Black Belt Testing @ 11:30am today!!!
Awesome Job On testing, buddy! Congrats to Jacqueline on her Black Belt as well.
Warm up: 3 rds of 10 chair step ups (Alt. R/L legs); 10 lunges (Alt R/L legs)
Work on L-Sit
Skills: Pull-ups: band assisted, negative, chair assisted, person assisted; Jump PU;
WOD: 5 rds: max pull-ups; max push-ups (if you can’t do unassisted PU, do either jumping or band assisted PU)
Add Pull-ups + Push-ups for a score each round
Post Score of each round to comments
