"Annie"
50-40-30-20-10 reps of:
Double unders
Sit-ups
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WOD: "Helen"
Three rounds for time of:
400m Run
21 Dumbell Swings, 55#/35#
12 Pull-ups
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MWOD: Hip and Thoracic
Test: Split Jerk
Mobilize: 1) Spend 3 minutes exploring each hip, 2) Spend 4 minutes working on arm flexion (overhead) and thoracic extension on the balls.
Re-Test: Split Jerk
WOD:
"Nancy"
Five rounds for time of:
400m Run
15 Overhead Squats, 95#/65#
Compare to
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The CFBT crew that rocked FGB, September 18th at SnoRidge CrossFit!
MWOD: Psoas
4 Minutes per side
+ 2 min on your goat (which ever spot you find particularly tight)
WOD:
Sandbag Grace
30 Sandbag clean and jerks for time (60#/40#)
Rest 5 min then: 400m Farmers carry (55#/35#)
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Don't forget FGB 5 is tomorrow! Contact Eric regarding details as I will be at a cert. Have fun guys and thanks for being part of such an important event.
"Nasty Girls"
Three rounds for time of:
50 Squats
7 Muscle ups
10 Hang power cleans, 135#/95#
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*If you cannot do a muscle up sub 21 pull-ups and 21 push-ups for the 7 muscle ups.
You've got to check out THIS VIDEO of my CrossFit Heroes: Nicole Carroll, Annie Sakamoto, and Eva T crushing "Nasty Girls" way back in 2005. This was one of the very first CrossFit videos I saw and Nicole's drive at the end showed me how powerful this program really is. She is a rock star!
Val at CrossFit Wyre Forest! She got her workout on while in England and even converted her sister in law to CrossFit! Are you guys training while on vacation? Did you know you can usually drop into a CrossFit affiliate for a workout while on the road? There is no excuse to miss training!
"Karen"
For time:
150 Wall ball shots, 20#/14# to 10ft target
Post time to comments.
"Kelly"
Five rounds for time of:
Run 400m
30 Box Jumps, 24"
30 Wall ball shots, 20 pound ball
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Can you find Mike in this photo? Mike was exiting Whole foods IMMEDIATELY after Todd's Nutrition lecture; newly purchased scale and paleo foods in hand, then he ended up in a pie eating contest! And yes, he won!
"Benchless Linda"
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift, 150% of your bodyweight
Push-up
Clean, 75% of your bodyweight
Post time to comments.
The cleans should be SQUAT CLEANS. This means your hip crease must be below your knee when you receive the weight.
Advanced: Do ring dips rather then push-ups
Check out this post from Freddy Camacho at CrossFit One World, on how to avoid CrossFit Burnout.
"I can’t tell you how often I have heard this over the last four years. Often, the folks who tell me this have been training less than a few months. Sometimes, they never get their groove back and I never see them again. CrossFit is hard. Most people have never trained as hard as we ask you to train. We prefer short and intense workouts because the results are amazing, but the toll on the body and the mind is pretty brutal. Pretty soon, staying home and doing nothing sounds a whole lot better than going to the gym and getting your ass kicked over and over again.
CrossFit Level 1 Seminars: CrossFit Pittsburgh, Colorado State Patrol,Rainier CrossFit, CrossFit Luke, CrossFit Charlottesville, University of Nevada CrossFit.

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