Monday 7/6/09
Workout of the Day:
"Jumpy Diane"
21-15-9:
Deadlifts (225 Lb/155 Lb)
Box Jumps (20'')
Handstand Pushups
For Time!
Warmup of the Day: 2x: Ladder Drills - 10 Push Jerks - 2 Backward Rolls - 10 Squat Thrusts - 5 L-Pullups - 200m Run
Fundamental of the Day: Cleans
Set of the Day: Cleans 5x1
Challenge of the Day: Max Hanging Tuck Hold
Movement of the Day: Handstand Pushups
Quote of the Day: "For anything worth having one must pay the price; and the price is always work, patience, love and self-sacrifice." - John Burroughs
Just CrossFit. New student Laura gets after the WOD as her guest Andres watches on. The warmup took him out the first time around, living up to the "our warmup is your workout" mantra. But, after watching one I know he's itching to hop in and give it a shot. If you see him or any other new students or guests in class be sure to encourage them and remember how you felt right before your first CrossFit workout! 3,2,1...Go!
CrossFit Kids
Buy-In:
3 x
2 Forward rolls => Bear crawl 15 M => 10 Side to side hop over a small barrier
Workout of the Day:
"Keegan"
4 rounds
100m
10 Pushups
10 Knees-to-elbows or knee-ups
Cash-Out:
5 Skin the Cats (with assistance)
Max L sit
Game:
CrossFit Bowling
See you at noon people! Let's get it on!
Posted by: Scott R | July 06, 2009 at 09:35 AM
I have watched Ryan do a 2:00 Fran, which I simply couldn't believe.
Having seen today's workout . . . you should check out this video of the "normal" Dianne workout:
www.youtube.com/watch?v=YARXjYqC8mU -
Posted by: Tom H | July 06, 2009 at 02:45 PM
Thanks Tom - I am looking forward to breaking that 2:00 Fran mark someday! Todays WOD: 7:02 Chris 6:25 Cleans: 265 Chris: 275. Young buck barely got the old man twice today! Good luck tonight everyone!
Posted by: Coach Hudson | July 06, 2009 at 04:21 PM
WOD or some semblance of it. Class C, D or below-6:31. Thanks for the alternate to Deadlifts Ryan. My back feels much better after the workout than before it. I think this will help to work through this!
Cleans-185. PR X 10.
Posted by: Wayne | July 06, 2009 at 08:29 PM
Oh, by the way. Happy Birthday Colin. Hope your having a good time!!
Posted by: Wayne | July 06, 2009 at 08:30 PM