WOD 1/4/14
8 Minutes of Ankle/Calf/Hip/Back/Shoulder Mobility
A- Partner WU (1/4/13)- For Time: 300 Double Unders/3 Burpees @ Top of EMOM -10 Minute Cap
Notes: In Teams of 2/with only 1 partner working at a time/both partners perform 3 burpees /Partners switch every minute until all double unders are completed or time expires/Partners should be matched by skill level/Teams should include 1 advanced and 1 beginner or 2 intermediate athletes
B- Partner WOD (1/4/14)- 20 Minute AMRAP of: 1 Each TGU (24/16kg)/5 Each K.B. Snatch (alternate arms each rep)/5 Each K.B. Sots Press
Notes: In teams of 2/with only 1 partner working at time/partition Reps and sets as needed/Score=Total # of completed rounds in 20 Minutes
C- 6 RFT of: 9 Weighted K2E (20/15# MB)/12 Weighted GHD Hip Extension (25/15# plate)
Notes: In Teams of 2/with only 1 partner working at a time/Score=Total time for both athletes to complete 8 rounds each -15 Minute Cap/Dont sacrifice form for speed!
Worked with Harry, kid can move.
A) 300 DU’s – 9:40, just enough time to get every burpee in
B) 20min AMRAP – 1 TGU (each side) @ 24kg / 5 Snatch (ea) @ 24kg / 5 Sots (ea) @ 12kg – 15rds+1
Went light on the Sots to get the form down, and also because my shoulders are gassed.
C) 10min AMRAP (honestly this was) – 9 K2E @ 15lbs / 12 GHD @ 25lbs – 10rds – yes technically this was a DNF, should have made 12 rounds.
Once again, shoulders are gassed.
Hey Guys
I really miss you all so much. We met lots of CrossFitters, but none as wonderful as you. I thought all CF’s were nice, i was wrong..
Iz and I are back in the US and stuck in an airport trying to get back to NY. Hopefully get home in time for the USAW Cert.
I just read all your comments for the last week. Looks like you all had a good time. Loved reading all of your resolutions.
As for me I hope to MetCon more and get better at that. I also hope to help people loose weight. I want to set a goal of 500 collective pounds – So if you lost something say something 🙂 My goal is to help you all become better Yous!! I know this sounds like a stupid thing to say but I also hope to loose 15 unnessasary pounds. Got to clean up my diet.
Still in FL 🙁
Some of you were asking about the fantastic orthopedic massage therapist Jess got me a certificate for: It’s Beret at http://www.bodymechanicsnyc.com/. Amazing, evaluative, painfully good. Totally worth it. I’ll be going monthly while I continue to fix my back.