ATTENTION! We will not have class on Memorial Day (Monday). Chime in on the Comments section if you are interested in coming to a makeup class on Tuesday or Thursday night 530pm. Have an awesome Holiday. Take a Picture or some video if you do something awesome!!
Watch this Video from the CrossFit NorthWestern Regional affiliate (team) competition:
http://library.crossfit.com/free/video/CFJ_NorthwestRegionals_AffiliateComp.mov
Who wants to try the last team WOD they did (two man clean and jerk. Yes, two man.)?
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Jeanine finds a new way to scale those pushups.
Warm/Roll
Premove
Suck List Warm Up (mandatory L-sits on the Parallets as one component of that warmup)
WOD “Pauline”
Reps of 15/12/9
Kettle Snatches (44lb)
Ball Slams (40lb)
Wall Ball (20lb)
SDHP (35lb kettles)
Post Loads and Times to Comments
Definitely interested in Tuesday 530 session if possible!
Tonight was a sad night at the box, I hurted meself. Icing my lower back as instructed tonight, will do the same tomorrow!
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Tuesday 5:30pm works for me!
no crossfitting while i was away, but i did do 30min on the eliptical and 2miles on the treadmill on Saturday morning. AND am powering thru THE PRIMAL BLUEPRINT (thanks Liz!)
Johana: uh-oh! you ok girl? what happened?!?!?
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See you guys on tuesday!
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Friday WOD
10 Box push ups
15 66# Dead lifts
25 Box step ups
50 Banded pull ups
100 Wall balls
400 meter run with 10# plate
36:00 Not easy – I know, it’s supposed to be hard
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Pulled/strained something in my lower back during one-arm kettle swings during the WOD…my fault though, was getting real tired and lost form, my back rounded and went down hill from there…but after 3 days of icing like a good girl, i do feel better! Only a slight tinge of discomfort now!
See you gals Tuesday!
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Mom,
i see you did the “Nuts” workout from the mainsite. i love it. i wanted to do that WOD too.
how much weight did you use on your Wall Balls? Just curious.
How’s the strength stuff coming?
Love you.
k
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Johana,
glad to hear that you’ve continued to ice and stretch. immediate care of those kinds of injuries can really go a long way sometimes. sometimes the strain is too much and it takes that plus more time, but like you’re experiencing, sometimes the turnaround is quick.
our job is to err on the side of caution tomorrow night though. premovement and your warm up should be a big investment for you when you get there–no messing around:).
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I used the 12# balls, Kris.
I’m increasing some weight with lifting [?] and learning better form which sure helps.
I love you.
Mom
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12:07 with 26lb kettle and 14 lb ball. This was very hard for me. Sweating pretty hard. Had to slow down, but I loved this workout.
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9:41
20lb Med Ball
44lb Kettle
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