WOD: 5minute row (track calories rowed) + 5k run = total time
Go hard on the row and work on transitioning into a run. Shouldn’t slow you down one bit, in fact might even get you a PR on your 5K!
How those legs feeling? Love the strength and Olympic components of CrossFit!
WOD: 5min ARMAP 20 double-unders & 10 T2B (post # of unbroken rounds)
Snatch Grip Deadlifts 3-3-3
Snatch Balance 3-2-1-1
Back Squat 6-6-6-6
PS - I think Iceman might have deadlifted 507lb today…
mid-thigh hang clean 1-1-1-1-1
jerk balance 3-2-1
WOD: 1 round for time of:
400m run, 20 pull-ups, 20 burpees (unbroken reps or perform additional round)
Rob Orlando 225lb “Grace” Video
MEET AT CV HS TRACK AT NORMAL CLASS TIMES!!!!
WOD:
x2 800m Run 60s rest b/t
x4 400m Run 45s rest b/t
x6 200 Run 30s rest b/t
x8 100 Run 15s rest b/t
“Barbell on Fire”
Barbell complex.
1 Squat clean
1 Front Squat
1 Thruster
Fire drill Burpees.
chest to floor…roll over…stand and clap = 1 rep
Barbell complex/fire drill burpees.
5/10…4/10…3/10…2/10…1/10
For time.
Dr. Branting throwing down
WOD:
5 Rounds for time of:
15 Power Snatch (95/65) & 400m Run
Convenient
by Mindi Martinez
Let’s talk about the words convenient/convenience. I was sitting at the kitchen table eating dinner and flipping through the new IKEA catalog. I stumbled upon a description of a bed that had drawers underneath and the catalog said something like – drawers below to stash many items or your computer so you don’t have to get out of bed. I actually went through a few more pages before those words actually set in and I flipped back to that particular page. I started thinking about the “convenience” of having somewhere to stow shit so I wouldn’t have to move. Then I realized that with my convenient tiny mobile phone I don’t have to get up and go answer the phone because most likely it’s right next to me. Same with the multiple remotes for the television/cable/dvd, I don’t have to get up and walk across the room to change the channel etc. It is incredibly easy to move as little as possible in our world. We are definitely moving towards WALL-E territory people. And that is incredibly scary.
The definition of convenient is: well-suited with respect to facility or ease in use; easy or comfortable for use. The definition of convenience is: something that increases comfort or saves work. I understand that some conveniences are important in order to save time (an entirely different discussion) but most of them are excuses to not do the work. Life is work and we need to do the work. Our health and all-around well-being depends on it. I’m not saying that we should never be comfortable or never take the easy route, but it shouldn’t be the only option. We have to think about the repercussions and results (or lack of) that come from embracing easy.
CrossFit is not convenient; it is not comfortable or easy. It is not convenient to be sore. It is not comfortable to have ripped and bloody hands or rope burns. It is definitely not easy to lift that heavy load, to sprint hard all 400 meters to the end, or stay steady through a 2K row. Sticking to the Zone or going Paleo is not convenient. For some of you the trek to the box is not convenient. What CrossFit is: incredibly hard work, lots of sweat, maybe some tears and above all commitment. So why do you do it?
WOD
Back-Squat to OHS (Take the bar off rack and complete both movements w/o re-racking)
Set 1 : 10 -5
Set 2 : 8 - 4
Set 3 : 6 - 3
Set 4 : 4 - 2
Set 5 : 5 - 1
“Angie”
For Time:
100 pull-ups, push-ups, sit-ups, squats…
Top Male: Killa Cam 12:31
Top Female: IronWoman 14:49
Chris Spealler Does Angie in 10:11 Video
