Such a grind
I dont care how you pronounce Fridays workout, it is quite a grind.
“Grindy”
10 Clean and Jerk (135/85)
5 rounds of Cindy
10 clean and jerk
5 rounds of cindy
10 clean and jerk
Remember!!!
Tomorrow is make up day, come to class and you get to pick any workout that we did this week.
BE THERE!!!
Controversy
Tyler Smith in ready position
A bit of controversy surrounding todays workout. It was the long chipper:
1000m row
800m run
100 sit ups
50 KBS
40 box jump
30 push ups
20 K2E
10 burpies
Due to some confusion caused by my screw up, the first 2 classes of the day did not do the 800m run that was supposed to follow the row. I apologize if this prevented you from having accurate measures based off of your last try. And sorry if you came tonight and had to run unlike the mourning classes, that was painful.
Remember Sundays class is a make up day for any of this weeks workouts you want to test yourself on.
Discomfort?
Shawn Padilla recovering from a 1 mile row
http://media.crossfit.com/cf-video/CrossFitSnohomish_CharityHeavyFran.mp4
What is it about this simple combination of thrusters and pull ups that puts you in so much pain? One benefit of doing workouts like this is increasing tolerance to discomfort. By pushing our limits in the gym we can learn a lot about functioning under adverse conditions.
Check out the video link of a girl doing Fran with the mens weight and chest to bar pull ups. Legit!!!
“Fran”
21-15-9
Thrusters (95/65)
pull ups
Birthday Girl
Katie has recently started taking crossfit classes to prepare for the upcoming swim season. To celebrate her 16th birthday there was an 80’s themed urban rebound class today. I bet that got pretty hectic.
Workout
“831 Total”
1 rep max back squat
1 rep max press
West cliff mile for time
Day one in the books
Nick McKay goin big!
Great job today everyone at the 5pm class. All the support, encouragement, and effort really made it one of the best classes I have ever been a part of.
Some notable improvements:
Janice: 12:21-11:32
Shawn: 10:21-9:39
Paige 9:44-9:01
Dana: 14:04-12:15
Niall completed as Rx! in 10:57
Others doing it for the first time
Steve 10:44
Tina 11:06
Kate 12:07
Nick 11:00
Janet 11:47
Becky 11:08
and Russ Smith with 7:58!
“Helen”
3 rounds for time
400m run
21 KBS (53/35)
12 pull ups
Its on!
Trail week starts tomorrow and as they say “It is on!” Im looking forward to seeing how you all have progressed. I may have posted this video in the past but I don’t care because it is awesome! And you know what we are doing tomorrow. Set a goal for your time and go for it!
Workout:
AMRAP 20 min
5 power snatch (95/65)
10 burpies
15 squats
20 sit ups
200m run
Too much fun?
Janet is not grimacing here, she is just laughing it up making the gals Rx look too light. Janet’s awesome to have around because she always finds away to enjoy herself, even in the middle of a tough workout. Through all these fun and games she has managed to put up some pretty impressive strength numbers. Good work Janet, keep spreading the good vibes
Workout:
Gymnastic skilzzzzz work
then:
5 rounds for time
7 hang power clean (155/95)
10 pass throughs
Accuracy
Crossfits General Components of Fitness
1. Cardiovascular endurance
2. Stamina
3. strength
4. flexibility
5. power
6. speed
7. coordination
8. agility
9. accuracy
10. balance
The goal of crossfits programing is to have optimum competence in all 10 of these categories. Weakness in any category hurts your overall fitness and needs to be addressed. The man in the video may not be in good shape but he displays incredible accuracy. Accuracy in our world includes things like wall ball, and double unders.
Workout:
5×3 Clean high pull
then:
8 rounds for time
3 high box jumps
6 plyo push ups (hands must leave ground)
9 pull ups
Something to work on
While many of us are still working on just one pistol, this guy is doing them with weight over his head. Unbelievable
Workout:
AMRAP 10 min
Thruster (95/65), burpie ladder
1 of each
2 of each
3 of each…
as high as you can go in 10 min
One more week!
Indy is ready, are you?
This is the final week of preparation for next weeks re-testing. Next week we will no for sure what kind of progress you have made. Nervous? dont be. Push hard this week in preparation, the best thing you can do is push hard and try to get comfortable with being uncomfortable.
Workout:
3×5 dead lift
Then:
Alternating tabata
Box jump
Push press (75/65)
831 in Action
