WOD 9/6/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 200M Run @ 50-70% RPE; 90 Seconds Rest + 3 Rounds of Run 200M @ 90-100%; 1:1 Work To Rest Ratio -9 Minute Cap
B- Squat- 3/3/3/3/3/3/3/3/3/3 @85% – 25 Minute Cap
C- 3 Minutes WU Power Clean to 60% + EMOM for 7 Minutes: 3 Power Clean/ 3-5 Strict Pull Up
Notes: For Power Clean begin with 60% and increase 10LBS or so each round/For Strict Pull Up pick a feasible # of strict pull ups and stick with it (not more than 8 reps).
D- NFT- GHD Back Extension- 10/10/10/10/10
Post your scores to the Whiteboard.
Yeah! Made the blog! Do work!
I’m so sad to be missing all these workouts and everyone at the box- being away from my second home is torture…looking forward to getting healthy and getting back to it, but this time around I will be a baby beast, I’m taking Cory’s philosophy of CrossFit. I’m not going to stop doing CrossFit, but I have limitations and I have to remember that when it’s my 6th day in a row- be smart with your training and just when you want to do one more rep, back off.
Tina! What happened???
Katie- it’s a pre-existing back injury that flared up- just need to rest and recover and let myself get better..just need to train smarter, that’s all. On the road to recovery..will probably be back Friday!
🙁 Feel better! xo
Hey Travis!!!! Miss you so much. Thanks for the visit!!
Tina, Cory’s philosophy is a great one. He has already in a short time been able to get his numbers back up again. Be smart and listen to your body always.
As for the rest of you guys, I just want to say that you guys are all doing so well with these squats.
There is still a little shock & jitters around the box before class, but after everyone is done I don’t hear any complaining.
The technique is looking good across the board. I’m feeling stronger. Hope you are too!
Squat 3 x 10 in the books! Ready for next week 🙂