It got cold!!!....for AZ anyway. The pullup bars last night were a challenge to hold on to for sure.
Everyone did a great job with "Barbara" last night. 90% finished under 30 minutes with the best time being 22 minutes (guess who).
I must add how proud I am of Rose. She hit an overhead squat of 80 lbs! That is a long way from struggling with PVC pipe. Welcome back BJ! Bj is back from his surgery and looks ready to go! Get some!
Looks like there will be some changes (again) in scheduling. Not such a bad thing however, I will have more time to spend with the class. Stay tuned for those changes.
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Warm up:
Primal sprint drill -
Consist of a 200 meter sprint odd object carry. One person sprints with the object, the other person tries to take it away. Winner is the one who crosses the line with the object.
Strength/skill:
Deadlift - work to PRE of 100%, then 3 x 5 reps @ 85% of PRE (Perceived rate of exertion)
WOD: Met Con
Overhead Lunges 30 - 20 -10 steps
Broadjump 30 - 20 - 10 meters
Note: lunges are with 45 lb plate carried overhead, elbows locked.
Gaylen going overhead
from Crossfit.com
How to Avoid Getting Shot with Tony Blauer by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
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Chatting about the Snatch with Mike Burgener - video [wmv] [mov]
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