Monday 1/30/12
Workout of the Day:
* Seven rounds for time of:
165/110 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
* This WOD is intended to be an all-out sprint. Therefore, choose a weight that will allow you do perform the reps rapidly and unbroken. Also, pick a Pull-Up modification that will allow you to work hard without breaking reps up. Weight is to be cleaned/squat cleaned not taken off rack. (WOD Demo at NorCal CrossFit)
Men: Rx'd/ 115#/ 70# + PU's
Women: Rx'd/ 75#/ 45# + PU's
Strength Set of the Day:
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to white board
* Goal is to build press strength, so warm up with lighter weights BEFORE beginning this set, and then try to go for a solid heavy lift each round. Do not rest on shoulders between reps, use one controled touch off shoulders in between reps. Students in larger classes will share racks/bars with a partner. (DEMO)
Movement of the Day: Press
Quote of the Day: "No man is able to make progress when he is wavering between opposite things." -- Epictetus
Pictures from Saturday morning's Partner Painstorm turned Team WOD. Great job done by all 24 athletes who showed up and maxed out our space and equipment and got their workout on!
The strategizing beforehand...
The (controlled) madness of the WOD!
And many of the survivors pose for a group pic afterward!
NOTICE: We will begin a class change this week! 6AM Classes will be reduced to Monday/Wednesday/Friday's beginning this week. Therefore, we will only have 6AM class on Monday/Wednesday/Friday this week.
