8 Rounds of:
Row 1:00
Rest 1:00
You are only allowed 20 strokes per work interval
Post meters covered in each interval to comments.
suggested back off week
Skill work
Handstand Walking
Heats 1 and 2 from last night's 7pm class
This Friday the Zombie Combat Club will be shooting a promotional trailer for their new book at CFSBK. We advised the ZCC on how to stay fit during the zombie apocalypse.
Remember that there is no class on Saturday at 10am. Classes at 8am, 9am, 11am, and 12pm are still on as usual.
Good luck to Christine G as she runs the El Paso Marathon this weekend.
_____________________
via CrossFit.com Epigenetics PBS
Sport Acrobatics, The 5 Disciplines Glumbert
That’s a typo. It’s 20 strokes per interval.
Won’t be able to get wifi to change that for a bit
God speed, Christine!
http://egwellness.com/instruction/free_intro_class.html
A lot of our athletes spend a good portion of the day in (less than ideal) sitting posture.
Esther is great, and she has a series of free online seminars coming up aimed at adjusting to better seated posture. I’d recommend browsing around the website and checking out the free stuff.
I was wondering how that 10 strokes in 1 minute would work. I was like thats a long slow “getting back to catch”.
Paw Lee enjoyed his day at CFSBK.
Sorry if his big Woofs startled you guys during push jerks.
Yesterday I did the deadlift WOD from Monday
Started off my first two sets at 250 but my descent was wacky so I scaled it down to 205
250, 250, 205, 205, 205The weight feels fine coming up, but I was still getting a little rounded back action at the lighter weight– thats what happens when you havent deadlifted heavy in a long time. I used the regular (non snatch grip)
I finished up with some ring dips so I dont lose those
6x5x6x5
37.5% Angie this morning(no pullup bar in the hotel)50 elevated push ups on a footstool50 situps50 squats10:32 — yes, I am embarrassed it took me longer than people doing the full thing
Not really a revelation, but banquet food is the worst. I have been trying to be paleo and failing miserably. I had NO idea they make eggs from powder. Gross! Apparently getting grumpy and fat on business trips is an occupational hazard.
Later: getting the heck out of Jersey for time!
OOH. I LOVE this. We will do this tomorrow at noon, right?
Actually, here’s a suggestion: on the “Schedule and Pricing” page could we post what WODs get made up on what workouts during tues/fri? Thanks!
Excited for handstand practice, too. Yesterday in capoeira we trained no-hand cartwheels. (=me spinning in place. awkward.) I need to get more comfortable upside down.
todays 2nd link = INSANE!!!!
Fox thanks for that link on posture. Its something Ive been trying to find more info on. I’ve been slouching in my seat since my high school years, and I can never really kick the habit. I’ve tried a couple of different things–but haven’t seen a lot of good useful information I could use long term. I’m really going to look into this.
@DMGwe need to be doing more sports areobics shit.
sports acro video is stunning! Gabrus if we do any of this I’m on top!
my rower was acting up but I believe all attempts were in mid 250’s.
unspotted handstands are a little scary but were disaster free.
extra credit:
front squat 5×5 WU then 115, 115, 125, 115, 115 I’ve done heavier but suckier. David recommended sets of 3 to avoid collapsing rack position in reps 4 and 5.
walk outs 185x5x:45 these are new for me & I like ’em. they are to address my weak rack position.
5 assisted muscle ups ie. start from kneel
checked out lululemon xfit window and bought 3 shirts. i am weak!
this is the third time linking that sports acrobatic video. It’s the most amazing thing on the internetz
Okay. We need to find out when there is a sports acrobatics competition in the region and go watch. I would pay good money to see that in person.
It looks like there is something going on in Hartford CT in August.
http://www.sportsacrobatics.info/calendar.htmd
Charlotte – I want to practice Aerial Cartwheels!! What progressions were you using? Lets play this weekend?
Hey guys, looks like there is more CFHQ drama. Curious.
Wondering if the gear that HQ gave to CFSBK was really a gift or just a loan?
It would kind of suck if they decided that their gift was a loan and decided to take it back someday.
Of course it may have explicitly been a loan, which is fine. I am about to loan CFSBK some speakers and turntables for that matter.
The lesson from all this is that it’s always important to be very explicit in your relationships.
Sameer,
We got 2 rowers as a very generous gift from Glassman. Most certainly not a loan and something they seem to do with some regularity. (provide affiliates with a piece of equipment or 2)
The specifics about the CFO business are much much different. The equipment purchased for the Virgina location was part of a business deal that went south for several reasons. From what I can tell, it doesnt seem like HQ is in the wrong at all with this. Either way, only the involved parties have all the facts and none of this really affects us anyway
I want to see little magic elves in the bathroom.
Oh wait “the bathroom”
no…wait…wrong day.
apostrophe. Asians?
rowing.
marathon.
Glassman.
Puppies.
Drama.
Hi Asta!
oh lord I need a nap.
Regan, you are awesome.
Laurel: I have no progressions. Seriously I kick my feet out behind me and spin around. But we can try to play, maybe after the meeting Saturday…
are we not posting results so much anymore?it’s great to be back.my rows were: 243, 239, 251, 247, 252, 249, 242, 245i played with the damper setting in the middle to see if that would help, but not really. good fun though, and handstands went a lot better than i feared.
Interesting workoutW/u: 2601: 2632: 2723: 2804: 2755: 2696: 2687: 2808: 271total (not including warm-up): 2,180 m. Couldn’t catch Charmel for the life of me.
Handstands are feeling better. Still having trouble feeling where I am when inverted.
260265260265263263259259Coulda gone a little harder on the last minute but was falling off the seat. Add one meter to the total because I pulled the erg back that far. Rowing next to Charmel was fun. Have a nice bruise on my sternum. More, please.
Made this one up on Friday. LOVED the handstand work–finally learned what I’m doing wrong, thanks David!
249, 250, 248, 237*, 245, 245, 248, 258**1,980 total.
* started late b/c I was making funny faces at Linus** 22 spm–total barn door effect.