WOD 12/24/14
8 Minutes of Back/Hip/Elbow/Shoulder Mobility
A- WU- For Time: 15 Calorie Row/15 Burpee on to plate (45/25)/15 Weighted Hip Extension (45/25) – 6 Minute Cap
B- Pull Up- 7 Minutes of Strict or Kipping or Butterfly Pull Up Practice -Or- Weighted Pull Up
Notes: Please watch these videos and decide which progression is appropriate for you, Carl Paoli 1/2/3 (you should look something like this Hernandez or Spealler) Here are two more Spealler Butterfly Progression Videos: 1/2 and Khalipa’s Video and Cami’s Video/If you are interested in the competitive aspect of training I encourage you to practice Butterfly Pull Ups/However if you are simply interested in fitness maybe just practicing strict/weighted/kipping is suffice/Either way please proceed cautiously, take your time to develop the stability and strength in your shoulder girdle before attempting advanced variations! -Coach Iz
C- DeadLift- 5 Minutes WU to (225/135) + For Time: 10 Chin Up (grip 8″-10″ apart/palms facing you)/ 9 DeadLift (225/135)/ 10 Chin Up / 8 DeadLift/ 10 Chin Up/ 7 DeadLift/ 10 Chin Up/ 6 DeadLift/ 10 Chin Up/ 5 DeadLift -15 Minute Cap
D- Pendlay Row- 12/12/12/12 (HAP) -10 Minute Cap
E- 3 Rounds of: Max Unbroken Banded Push Downs
Post your scores to the Whiteboard.
Warm up : 3 rounds of Cindy NFT
Clean Singles – 45k/50k/55/60/63/65/66
Jerk 2/2/2/2/2 @ 110lbs
5 rounds of 10 each Partial ROM GHD sit Ups/ hip ext.
MikeSo,
Please put your toung away!! LOL favorite part of this pic.
Thank you for the lovely card, and thoughtful gift.. Izzy and I love you too!
Coach Tambot
Dropped in at Brick today bc I had to work..coach was Chelsea Hughes- she crushed the ECC Championships- she is a compact beast!
24 Min AMRAP (Partners of 2)
500m row Partner A
while Partner B (and then switches)
12 box jump overs (20″)
24 DU
14 ab mat sit ups
we got like 12 rounds and change
She is an animal. I look forward to seeing what she does against thoss big names.
Thank you to Slootsky, Msof, Jack and Tammy and Iz for your Christmas gifts.
Nice work to everyone who woded today. Tonight we eat well. I believe we are starting that whole life challenge again so get it out of your system before it starts. I got some slamming cookies this morning courtesy of Cory. Great having you in the class. Crushing it as always.
I Woded with coach Anthony this morning
12 Days of CrossFit (performed like the song 12 days of Christmas )
12 Rounds for time of:
1 Squat Snatch, 135/95
2 BJ, 30/24
3 Push Press, 135/95
4 TTB
5 Hang Power Cleans, 135/95
6 Strict HSPU
7 Front Squats, 135/95
8 GHDSU
9 KBS, 70/53
10 Lunges (5 each side)
11 Wall Balls, 30/20
12 Cal Assault Bike
28:31
Started doing clean and jerks when I was supposed to do GHDSU lol. That’s why I don’t like wods like this. Too much to keep track of. Luckily when I saw Anthony on the ghd I was like oh thank god for that.
msof was sticking the tongue out before MJ, fyi
Thank you to Tam, Iz, D and the rest of the coaching staff, without whom none of this is possible
Happy xmas