Wednesday, November 16, 2011

Posted on: November 15th, 2011 by Vadim 2 Comments

WOD: A. 3 sets of:
Skin-the-cat, 2 reps, 5 sec hold
Plank, elbows, 1 minute or max hold if less than 1 min, (Rx+ add weight)
Rest at least 1 minute

Note: For the "skin-the-cats", lower to a German Hang and hold the bottom for at least 5 seconds before pulling back up. During the German Hang work on keeping the hips fully open.

B. 4 rounds for time of:
Overhead Walking Lunge, 50 steps, 45/25#
Sit Up (Weighted Overhead), 25 reps, 45/25#

Rowing Club: We are doing the free Rowing Clinic for the Rowing Club participants this Sunday during the Open Class. Please make every effort to attend. The next workout this week is: Four 1000m pieces with 3-min rest in between, at your 2k pace.

Nutritional challenge participants: Your food logs have been updated. Less than 3 weeks left! We are already seeing (and getting reports of) many huge improvements across the board. If some of you feel like you have fallen off the bandwagon, it's never too late to hop back on! Suck it up and finish strong! The next review is early next week.

Our little love ball Sasha made the main site today! ...and, by the way, so did everyone on the record board behind her! Congratulations! Speaking of boards, I believe at least a few people have already achieved some of the goals they put up on the Goals Board a month ago. Cross them out! We would of course love to see more of those goals get crossed out as soon as possible, and we are always here to help you with progressions and/or accessory work. All of our coaches are also available for additional private classes to combat your weaknesses.

2 Responses

  1. J9-RedShed CrossFit

    November 16, 2011


    LOVE that pic of the baby. She is getting so big.

    Are you doing FrostBite 2012?

  2. Vadim

    November 16, 2011

    Janine, Thanks!

    Yes. Block February 11 in your calendar. Would love to see you and your crew over again this year!