Practice one arm snatch. 3 reps on each arm 5 rounds.
WOD
100 Burpees for time.
Every time you break up the burpees 15 air squats.
Bonus.
Bonus
http://www.mobilitywod.com/. This website has some great stretch's. I would encourage everyone to check it out. We will be trying alot of these movements out.
I woke up at 5:45 checked the blog and went to the rec center.... 100 Burpees is scary!Probably even more of a reason to have come and conquered. Regretting my decision!
ReplyDeleteI don't regret my decision to sleep in. I still can barely move my arms after the clean and jerks. 100 burpees were never ganna happen.
ReplyDeleteCami - I have another person interested, but he will need the basic class before he even tries a wod. Do you have one scheduled, i forget.
MEGAN!!! You would have conquered for sure. And there is no way the rec center is as fun as crossfit! You should have come just to see Brad's I-am-so-freaking-miserable face. Good times!
ReplyDeleteThose one-arm snatches are weird! Isn't cf supposed to imitate life? When am I EVER going to grab a slippery, odd-shaped, thingy, twist it around and get it over my head with one straight arm while landing in a squat? I mean, now that my kids are all over the age of 5?
Whatever, I'll do it if it's written on the white board!
One-arm thingies: little bell then next size up little bell.
WOD: gazillion burpees in 9:10, without jumping cause I want my leg to get better.
BONUS: I think it was only 1:15 or something. I was really trying to beat Ernie but my hands kept slipping. I have an excuse for that, too, but I'll save it.
PS-Brad told me when we got home that he could have held on longer than 2 minutes, but 2 minutes was his goal so he dropped after that. BOOOOO!!!! I, as the queen sandbagger, declare this an illegal move and someone needs to make him do it again tomorrow.
Jer, Jer, Jer. I'm going to tell your kids you said this, "100 burpees were never gonna happen." You'd better pay them double on their challenge. Or pay me to buy my silence.
ReplyDeleteAND...I just read this in Bicycling magazine..."In a recent study from the University of Connecticut, researchers found that lifters who rested for one minute or less between sets experienced nearly double the metabolism boost of lifters who rested for three minutes."
Guess we're on to something here...
Megan & Jer - They do have later classes today if you'd like to experience the fun you missed.
ReplyDeleteSmall bell for the one arm-ers
WOD: 8:22
Bonus 1:35
My nutrition goal keeps shrinking as the month goes on. I did 100% paleo for the first week. Now I'm at about 25% paleo (healthy lunches on weekdays). I suppose it's good to have room to improve.
I've gained about 5 lbs since Summer. Hopefully, some of that is muscle.
I suck at burpees! my time was 11 something. I did 2 rounds of the.squats in there too. I am just so happy i finished alive.
ReplyDeleteHLW, would doughnuts buy your silence???
ReplyDeleteJer let me get back to you about a basic movement class
ReplyDeletePeanut M&Ms.
ReplyDeleteI meant to say broccoli.
ReplyDeleteI think I've waited long enough to not interrupt the humorous banter.
ReplyDeleteI was pretty stinkin' sore from the beginning of the week, but rolling out and doing the 100 burpees I think really helped remove that soreness.
I was pretty happy with my progress with my snatches and was able to work up to the heavier kettle bells.
My 100 burpees were done in 6:26
I could barely hold on to the bar for more than a minute. Holds apparently are not my forte, I guess I need to work harder at them.
Megan, "Just show up!" sometimes even on your rest day you could just come in and row or work on a skill. If seeing the WoD is a deterrent, don't look.