Tuesday
Athlete of the Month: Anna-Katrina Milstead
Chris M. on his first date with “Karen”. Great Job Chris!!
Skill work
max effort deadlift
3-2-1-1-1
WOD: 6 rounds
5 clapping push ups
5 cross chops
5 pull ups
5 sit ups
see this for cross chops:
http://www.cathletics.com/exercises/videos/chopsCross.mov
scaling options:
do not scale reps or number of rounds. scale types of push ups (on box, from knees, etc) and pull ups ( jumping, with band), or weight for cross chops.
make the push ups challenging. if you normally do them from your knees, for this wod, do them from your feet. if you normally do them from a box, do them from your knees. and so on…
you must have full ROM for each rep, b/c we’re not doing very many.
this wod courtesy of crossfit atm
DL – 275×3/ 315×2/ 365×1/ (385)
felt good until it got heavy, go figure. Really wanted to push 400# but did not have it in me this morning
WOD with 1.5 pood Cross Chops
lost count and did 7 rounds in 5:05, i think I was around 4:15 for end of round 6. Nice to have a fast wod. Expected to have clapping push ups slow me down, but was able to keep up the pace
DL- 225×3, 275×2, 315f, 315, x
WOD w/ 1.5 pood chops
5:05. Had to go to chest to deck push ups for last round as I couldn’t explode of the deck enough to clap.
AWESOME work by Ruth this AM nailing the PR!
dl 135, 165, 185, 205, 215 ( most i’ve done since last summer when i hurt my back)
wod: 7:10-
i played around with the pu’s a little bit
did c2b for first rd of pu
dead hang, 2nd rd
behind the head dead hang, 3rd rd
supinated dead hang, 4th rd
kipping for last 2 sets
dl 85,105,125 for a PR!
6:20 15lb kettlebell, blueband pu, 1 set of clapping push ups.
Had a great time with the am group. See my nite crew on Friday!
Anna, You are a superstar and I am so proud of you! Congratulations on athlete of the month
Ruth, yes indeed, great job on your PR. You looked strong and stable. Excellent!
Marcus, always good to Met Con with you. Thanks for the encouragement to always hit it hard.
Anna, Good work. Keep it up.
95, 115,125,135,145 DL Felt good at 145 thought I shouldn’t push it. Great workout today Becky. I really liked this one. 8:20 as rxd.
Crossfit GP t-shirts are here!! see becky or ryan to get them. we’ll try to have them at the gym most times we are there.
$20 each.
DL- 275,315,345,365,385= 10#PR
WOD-1.5pood- 4:48
Good job to Tyler who had a 30#PR at 275
Congrats to Anna on AOTM
thanks everyone!! have i mentioned that i love crossFit gp?