Might as well put all the good handstand practice from yesterday into good use today!
21-15-9
Deadlifts 225/135
Handstand Pushups
And how is your running?
The snow has melted and the sun is shining! That means we get to do some running! Whoo hoo! If thoughts like that don’t bring you joy, you might want to try out our running class. We work on running drills to improve our skill. Class specifics will be announced shortly, but if your interested, add your name to the white board.
Warm up: Pick three movements you don’t like and work them for form.
Skill: 10 minutes of handstand practice.
WOD
6 rounds of
12 R KB swings 52/70
10 Roll up squats
8 Shoulder press 65/45
Yeah, yeah, yeah…. Some of you have left us for warmer lands, but some of us are still here! Only classes that are cancelled this week are the friday 6 am class and monday 6 am class. Otherwise, we’ll be hitting it at the gym! Since the CF Open is over, we are back to regular programming on Sundays, so expect some fun, fun, fun!
…there is no snow on the ground, and the sun has been out, we should start running. Great idea!
Four rounds of:
Max reps bodyweight/3/4 bodyweight benchpress, followed immediately by;
Run 400m
Rest two to three minutes only between sets.
Focus on your running form during the run and be consistent with your run times. Within 10 seconds of the first run.
Want to touch up your running? We are having a three week running class that will be two times per week, thirty minutes each class. We have a sign up area on the whiteboard at the gym. Show your interest and sign up.
…back to our regularly scheduled programming.
The CrossFit Games Open workouts are now over. It was a fun five weeks of workouts that nearly 60,000 people around the world completed and competed. We saw quite a few firsts. New one rep max snatches, new limits found, new chest to bar pull ups. Heck, some of us even got our first unassisted pull ups. Great job to everyone who competed.
Now we get back to the work of being superhero’s who roam the earth, not just those who roam and rule the gym.
Five rounds for time:
5 Bodyweight/3/4 bodyweight squat clean
50 double unders
The 5:30 Olympic lifting class:
7 times, 2 hang snatch high pull plus 1 hang squat snatch
Front squat, at least 90% of one rep max
How are your Olympic lifts? If they aren’t where you want them, you should be practicing and learning your lifts. Get some. Check out the pics below and see if you can find any room for improvement in the clean. See you next Monday night?
Had a great celebration dinner after completing Angie, Fran and Murf back to back? That celebratory drink just might turn into 3 or 4. Better check into the Matternhorn Inn and Suites. No reason to drive your car into the gorge, the Matterhorn is right off Main Street. You could even get there doing the bear crawl!
