Cassandra I.
21-15-9 for time:
KBS 53/35
TTB
Power clean 95/65
*post weights and time to comments
Note: Come join Clayton for an early morning special.....6am WOD on Thursday!
21-15-9 for time:
KBS 53/35
TTB
Power clean 95/65
*post weights and time to comments
Note: Come join Clayton for an early morning special.....6am WOD on Thursday!
23 comments:
Clayton, I'm bringing my playlist.
But I have my Spice Girls line up ready
What an awesome 6 am class! Great energy!
Rich H and Nicole O, where were you? A little birdy told me you were gonna be there.
7:04
#35 kbs
#50 pc
TTP
Thanks for coming with me this am Sarah! Loved the 6 am.....If it just weren't so early:)
6:18
44# KB
85# PC
TTB
Thanks for the push Clayton and I agree great energy
This morning.
7:24
26# KB
#50 PC
TT Rings
Thanks Clayton, great class to start the day :)
8:34
44# kb
85# pc
I enjoy the 6 am wods but usually can't do them because of work
7:22
26# kbs
55# pc
ttp
It was nice to see some of the PMers joining the 6AM regulars
Thanks for all the positive vibes being sent my way. I'll know for sure tomorrow morning but it looks like I cracked a bone in my wrist (they did not view the second x-ray yet so they are not sure yet) and I probably "green sticked" my ribs. They explained that by saying imagine a healthy tree branch and bend it. It won't break but if you bend it too far it will start to crack ever so slightly. They say I can continue to workout but it will be painful. I'll know more tomorrow and I hope to be in Friday night. Keeping fingers and toes crossed for good news.
Hang tough E
Hey gang, hope everyone is well and I am looking forward to being reunited with my Apex family on MONDAY!! =)
Here is an insightful article I came across from a trainer at Crossfit Revenge and thought I should share:
A couple things I learned from the CrossFit gymnastics Cert. that I will def keep with me.
1.Do less and do it better. Instead of cramming more volume into your training make sure the training you have is effective and performed to the best of your ability
2.Don’t CrossFit the life out of it. Warm-ups and skills cannot be won, yet think how many overly competitive people rush through them. Also when going through progressions don’t try to go beyond where you currently are or where your instructor is taking you.
3.You can never be too good at the basics. If your air squat isn’t perfect, then why are you trying to overhead squat anything at all?
4.Failure conditions more failure. Your body continuously learns the patterns you are going through, therefore you should not fail on lifts or gymnastics movements unless testing for a PR. You should only test for PRs every six to eight weeks, and most of the time a 95-98% effort is better suited.
Going back to body weight and perfecting movement can translate to being a better all-around athlete and being more effective in the rest of your life. Perfecting that overhead squat at 225 is awesome, but isn't going to really help you in many practical situations. Take things back a notch, slow down your movements, practice some static holds, and master yourself before you start throwing around huge external loads. Your body will thank you and when you get ready to move that heavy weight it’ll be easier than before.
Hope you feel better Erik! And can't wait to see everyone =)
8:30
35#/65#
I have always detested TTB, I am generally slow and struggle with stringing more than 5 or so together. This workout really tested my grip which is a weakness of mine...
7:43 Rx
6:24 Rx
7:09
35# KBS
TT Rings
80# PC
Had trouble gripping my steering wheel on the way home.. which is nice!
Fun to see the 6am class growing and expanding into Thursdays. Great time this morning.
Today was a good day!! Got my first toes to bar in a wod, so I am super excited about that! I was only able to strong together max three at a time but its a start.
8:05
26#/10 TTB/45#
Consequences were hilarious and we had fun doing them! Great work everyone!
6:44 rx
Look forward to seeing you back at Apex, Shan!
Erik, hoping for good news for you!
6:59
35# bar / 26# kb
9:40 (ugh) RX
my forearms were killing me! I need to go back to basics with TTB... Haven't quite gotten those back to normal!
7:38
35#kb
TTRings
70# power clean
5 pm group tonight, stellar work. Was a pleasure watching all of you workout.
Josh
8:40
60# bar
26# KB
10-10-10 TTB
Got a lot of work to do. Even with 10-10-10 I was very slow on TTB. Not setting my back properly on PC when I get tired. And not getting a big enough shrug on cleans.
6:27
26# KB
45# PC
Plank Pushup T's (modification for TTB)
I like this one! Great energy in the 5 p.m. class!
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