14 Year-Old Lizzy working around her obstacles!! CrossFit is for any age or any person! Won't You Join Us?
I. Dynamic Mobility Warm-Up:
“Tuesday Mobility Day”, Work those problem areas out after a brutal workout from yesterday. Get on a lacrosse ball, foam roller, or any object that can do some type of myofascia release in your body! Live it, Love it, and Adore Mobility Tuesday!
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Close Grip Bench Press(Upper Body Strength Day), 5 sets of 3
*Compare to April 30th, 2010*
B. “Push Me Around”( 3 Rounds for time):
15 Push Press
50 Abmat Sit-Ups(Anchored or Unanchored)
*Phase 1*
Push Press @ 75/45
*Phase 2*
Push Press @ 95/65
*Phase 3*
Push Press @ 115/80
III. Competitors Schedule Workouts of the Day:
A. Snatch(Squat), 5 sets of 2
*You may let go of the bar after completion of rep before you start your second rep*
B. For Time of the following:
200 Double-Unders
40 Deadlift @ 225 lbs
75 Thrusters @ 45 lbs
*Partition the Reps anyway you want to break them up. You could go straight through, break them up into rounds, and so on.*
Post Weights Used and Time to Comeplete to Comments.
Melissa where u @ ? if I don’t see you in the am sending out a search party!
…And my “search party” he means we are changing the venue of the Vagabond Christmas party…to YOUR house! And we’re pretty ill mannered, so….your call!
I’m going to TRY very hard to be there in the am… I believe what I am fighting off is viral so no medications will work.. and it SUCKS!!!!
noone pushes me around…….NOONE, this should be called push Ross around because thats what ill be doing today!
Well, strange pain after the gym today…
Other than that, great work out! I did 75lbs on the push press, in retrospect probably should have done something a bit heavier. I got 9:00 flat on the WOD.
I always hate doing bench presses because I feel like such a wimp. PR’d regardless today at 3 reps for 115…
Instead of working out today I may start to prepare for the Christmas party; and start drinking now. But 30 minutes on a foam roller would be nice… Matt you still gonna give me a rub down?
Who is going to drink the most beer for time at the christmas party and what is the prescribed amount ?
The short answer Frank is yes.
did the competitors wod today with ross and jt. i did my 200 double unders then broke the rest of it up in 5 rounds of 8 dl and 15 thrusters. finished in 1104 doubleunders are still my weakness as it took me over 6 min to do them.
suggestion for the wod at the xmas party THE POWER HOUR. every min on the min one shot of beer, 2 pullups, 3 air squats for 1 hr.
Did the Comp wod which was the again faster wod11….felt awesome did it in 719 broke it up into 4 rds and it was 50 double unders 10 DL 30 thrusters 20 thruster 15 thruster and then 10 thruster………my snatch has inmproved as well i ended with 160 for 2….my old 1 rep max was 155 so i am pumped!!
Did the workout with 70# push press. Got 6:10 for a time. Should have used more on the push press. 110# for the 3 rep bench press. Definitely not happy with that, but it is a new PR from June, so can’t complain. Good job to the 630pm class.
Did 205 for reps on the bench press (which is one of my weakest exercises) so it felt good to see some progress. Power hour is a great idea except for the exercising.