Happy Birthday Abel
WU: Stretch; find a partner and do 2 rds of 10 partner pull-ups each; finish with 50 sets of mountain climbers (R+L= 1)
WOD: Pick your WOD
“Abel” Courtesy of CrossFit FAST (slightly modified)
4 rds of
400m run
20 OHS 95/65#
30 Push-ups
40 Sit-ups
For time. (Happy Birthday Abel)
or
“Wende’s Birthday WOD”
4 rds of
Happy Birthday Wende!
400 m run
20 KB swings
15 burpees
10 power cleans 95/65#
For time
Post your choice and time to comments
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20 days to go. Keep the journals coming in. We will send the feedback to those who turned in their journals shortly.
Abel's Zoned Breakfast in Cali!
WU: Stretch; do samson stretch for 30 secs on each leg; attempt full pull-ups; do a couple warm-up deadlift sets;
WOD: 400 m run;
3 rds of: 15 K2E
15 Jumping Pull-ups;
10 Deadlifts @ 1.5 x BW
400 m run;
for time
Post time, load, mods to comments;
________________________________
24 more days to go in the Nutrition Challenge!
I know may people will use their 24 hour cheat period this weekend- Enjoy!
Send in your accountability sheets by email or in person this weekend. (apps@crossfitscars.com- this will go to me and Abel)
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Thanks Tullie for training with me for a whole year. Looking forward to you kicking ass again for another year.
u
Rita pressing overhead
WU: Stretch out; Partner up and watch each other do 10 slow squats and check form; do the same for OHS;
SKILL: Do 5 reps of single arm overhead squats with a dumbell or KB; work up in weight
WOD: Run 200m
50 squats
50 Push Presses
50 Abmat Sitips
50 Push Presses
50 Squats
Run 200m
Post time and loads to comments
Have fun with Abel.
The CrossFit Scars Army
WU: Stretch out and attempt 10 clapping Push- ups (you can do them from your knees). Then do 15 Leg raises with a partner and 15 partner squats.
WOD: Run 200 m
20 Left arm presses (no knee bend)
run 200m
20 right arm presses
4 rounds for time
*pick a dumbell of your choice for weight and stick with it, even if you have to break the 20 reps into smaller sets.
Post Time and load to comments.
This picture is awesome
Alright, it’s here. Make sure to eat a good breakfast and drink plenty of water. I don’t know what the weather will be like, but no matter what, we are running.
Meet at Veteran’s Park @ 8 am and stretch out, get warmed up.
I know many people have never ran a full 5k especially on a trail. The trail beats you up a little. But you are now CrossFit strong 
. Let’s pace ourselves and just focus on finishing it the best we can. Try to not stop, and just keep moving no matter of the pace.
After the run stretch out and cool down.
See you in the morning.
The finale of the “Running Month”
WU: stretch out
Get filmed to see what has changed in your running technique since we started
WOD: 1 run to the hedge
60 Squats
2 runs to thr hedge
40 squats
3 runs to the hedge
20 squats for time
For Time
Compare to 090303
Meow.... I'm allergic to cats
Post your thoughts on Running Month, results of the WOD, compared to one month ago, differences in your running technique or how much you hate/love to run now.
“Pick your Pain and RUN”
Lets hope it doesn’t rain or we will have to change this WOD too.
WU: stretch out and review your pose technique
WOD: AMRAP in 20 mins of:
Pick one of the following movements and a 400 m run:
LADIES:
10 or 15# wall ball – 20 reps
35# thruster- 20 reps
26# KB swings- 25 reps
burpee- 12 reps
GUYS:
20 # wallball- 20 reps
45# Thruster- 20 reps
44# KB swing- 25 reps
Burpee- 12 reps
Post full and partial rounds completed to comments.
Good to have you back Bob!
Happy Birthday Elizabeth and John!!
WU: Stretch out and we will go over the advanced running drills again
WOD: Wall Ball or Thrusters – 30 reps
200m run
Sumo Deadlift High Pulls – 10 reps
200m run
Wall Ball or Thrusters – 20 reps
200m run
SDHP – 20 reps
200m run
WB or Thrusters – 10 reps
200 m run
SDHP – 30 reps
200m run
Guys use 20# ball for Wall Ball or 45# bar for Thrusters; Wall ball target is 10 ft; Use 45# bar or 44# KB for SDHP
Ladies use 10 or 15# ball for Wall Ball or 35# bar for thrusters; wall ball target is 8 ft; Use 26# KB or 35# bar for SDHP
Post Time and experiences to comments
I have a few front plates left for $20 cash if anyone wants them! (Man my car is dirty)
Running Month is almost over! (This doesn’t mean we will never have to run again though) Lets finish the last few WODs strong.
Nice running Wende
WU: Stretch out
review POSE Drills
Advanced pose drills
WOD: 400 m run
15 burpees
100 sit-ups
15 burpees
400 m run
for time.
Scale the burpees to squat thrusts or further scale to 15 push-ups and 15 squats.
Post time, scaled movements and experiences to 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
