WOD 6/1/15
8 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- 2 RNFT of: 1 Minute Practice Triple Unders (Double Unders)/10 Each: Power Jerk (45/35/15/PVC)/ Jerk Grip OHS/ Front Racked Lunges (5 each leg)/ Good Morning
B- 8 Minutes To WU Hang Snatch (Pos 2) to 70% + EMOM For 8 Rounds Each- Even: 3 Hang Snatch (Pos 2) @ 70% /Odd: 6 Box Jumps (30/24″) or Odd: 6 Box Jumps (24/18″)
Notes: Start with Snatch/For Box Jumps: step down only/ no rebounding.
C- Half Chelsea= EMOM for 15 min: 5 Pull Ups/ 10 Push Ups/ 15 Air Squats or EMOM for 15 min: 5 Ring Row/ 10 Push Ups/ 15 Air Squats
Notes: If unable to complete a round, continue as an amrap.
Post your scores to the Whiteboard.
Came across this today. I wanted to share with my ladies:
Strong is the new skinny?
Why can’t strong be… strong?
Walk into almost any serious gym, especially a CrossFitbox, and you can find plenty of awesome women working to be stronger.
Ask them why they want to be stronger and you will hear:
“I want to be on the cover of Health magazine”
“This is the way society will appreciate me”
“I have always wanted to be able to wear a 00”
Wait…what?!?!? No. Sorry about that, that’s a globo, THIS is what you will hear at a CrossFit box:
“I want to be healthy”
“I want to be able to lift heavy shit”
“I want to be strong, fast and agile”
Strong isn’t the new skinny, it will never be the new skinny, strong isn’t new, it is just under appreciated, misunderstood, “only applicable to men”.
Strong is better than skinny. It’s bigger than the concept of societal norms, magazine covers, TV commercials and the supermodels who promote an unsustainable image.
Strong is a mindset that means you are confident in yourself, confident in your physical shape, in the person you want to be.
Fuck “I might get bulky” or “I won’t look feminine”
Fuck the stereotypes that people try to force on strong women, destroying their desire to grow.
Strong isn’t the new skinny, it is just. plain. strong.
Redefine your expectations. Strong is strong.
So true. I was always scared that “I won’t look feminine”, but fuck it, strong is strong
JACK! Cut it out.
Man, this wod, I wish I was home this is a good one. M
Who RXed this today?
Strong is the new sexy, not skinny. I just want to be strong enough to do a muscle up. And be able to lift heavy shit for the rest of my life!! 🙂
A) 3 Minutes Practice Triple Unders + 2 RNFT of 10 Each: Push Press (45)/ Jerk Grip OHS/ Jerk Grip OH Lunges (5 each leg)/ Good Morning/T2B
B) EMOM For 8 Rounds Each – Even: 3 Hang Snatch (Pos 2) @ 110 / Odd: 6 Box Jumps (30″)
C) Pause Snatch Pull (from riser/3 Second pause 2 Inches off the ground/3 second eccentric/no arms)- 3/3/3/3/3 @ 145/155
D) Chelsea-ish = EMOM for 20 min: 5 Pull Ups/ 10 Push Ups/ 15 Air Squat – All UB
E) For Time: 200M Farmers Carry- (2 Poodx2)
F) Build 3 Minutes in Jerk Grip OHS (45) – ouch
Notes: Next time I’m definitely trying full Chelsea. And Jerk grip OHS are second only to Sots Press among my least favorite exercises.