A PVC and barbell are your best friends today.
Accessory Work
"Heidi"
30-20-10 reps of
Burpees
Box Jumps
Kee To Elbows
300 pounds, OWNED. Great work, Sameer!
Register for the CrossFit South Brooklyn Gymnastics Certification before it goes on the main site!
"The point of this seminar is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts. Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training. All of these movements are based on form and the progression toward form with strength. Small moves will bring great rewards – you don’t rush these movements, you LEARN them!"
What happens at a CrossFit Gymastics Cert? CrossFit.com
w00t– signed up for the gymnastics cert.
fun snatch work, felt like it was coming together nicely.
heidi: 13:27
Heidi 15:34, knees nowhere near elbows.
Join the Burpee Challenge! Today is Day 7, if you did Heidi, you’re all caught up. Jack and David are in, who else?
Thanks David and Sameer for the fault corrections. It feels good to have eyes on me letting me know what’s what.
Heidi – 9:57 – I think that’s what I heard
Power Clean + Push Jerk2@112lbs/50kg; 2@135/60; 1@157/70
Deadlifts (slow neg and no bouncing) 10@292lbs/130kg
Three rounds of10 Sumo-DLHP 95lbs/42kg10 Dips
heidi: 11:41. enjoyed the technique work today a lot. had a great time at jake walk last night with everyone, also!
Thanks to everyone who came out for whiskey and John C! It was fun to taste so much liquor : )
Great technique day. And props to Steph and Bethany for pushing through Heidi. Hope y’all are getting some rest.
Hey all,
I just signed up for Rip’s Barbell cert in Montclair in May. Anyone want to join?
http://www.regonline.com/builder/site/Default.aspx?eventid=647613
Heidi: oof.Snatch technique: a pleasure. 🙂
BTW that shoulder circle/mountain climber thing we did in warm-up was really cool!
Heidi: 15:27-burpees kicked my butt. I’m in for the challenge, all bought in from today’s WOD. I enjoyed the snatch work. Margie, love the almond butter. I didn’t know the whisky was paleo:)
Hey, I need to buy an absmat thingie. Where do I get them?
11am you guys ROCKED Heidi! Awesome finish times. Special thanks to Frank who helped me get up the rope for the first time 🙂 🙂
whiskey is paleo!!!!??
great snatch work and yes, the shoulder circle climber exercise was great.
heidi 12.50. another nice little burner.
Abmats can be bought at Rogue Fitness http://www.roguefitness.com/store/Abmat_info.php or Again Faster http://www.againfaster.com/abmats/
heidi + hangover = 17:59will have to atempt again soon
snatch work was great – thank you for all the help margie!
the burpees in heidi got mine done for the day (i’m already at day 53) and the 7 extra brought my make up total to 173. funny enough, 173 doesn’t even seem like that many anymore..
Yea Burpees!!I liked the snatch technique work– theres a lot going on in that movement that makes it kind of fun. Heidi on the other hand can suck it. 🙂 That was not a fun WOD at all. 13:00 on the nose.
Nice work on the rope climb, Brandy!
Margie– i would love to barbell it but I am going to be gynmasticing it, so I will have to pass. if i were employed on the other hand. sigh. everyone can listen to my tiny violin.