Doug practicing 'triple extension' -
knee ankle and hip
Harvey Newton was this weekends lecturer for the United States Weightlifting Certification in Charlotte, NC. CFAI is happy to announce that Doug has become our first Certified Sports Performance Coach. Coach Newton is the former US team Coach for United States Weightlifting (Olympic Lifting), former Executive Director for the NSCA, former Director for the USAW, and currently hosts USA Weightlifting comentary for NBC. His most recent book. Explosive Lifting for Sports is available through www.newton-sports.com. We made a GREAT connection with him this weekend and hope to have some upcoming seminars at the Sandbox w/ Coach Newton.
Warm-up:
20 PVC Pass Thru's
15 OHS w/ PVC
15 Knees to Elbows
(3 rounds)
WOD:
400m Run
30/40/50 Dips
500m Row
30/40/50 Dips
250 Jump Rope
30/40/50 Dips
a) Record times on White Board and BLOG on the site!
b) L1 = 50's, L2=40's, L3 = 30's
c) Big Post Workout Stretch!!!
d) Dips should be done in a fashion of 2 sets on metal bars and one set on rings.
!!!Check out the NEW SANDBOX video at the Bottom of this BLOG!!!
Rock on Taylor!!!
10 comments:
Video is AWESOME!! Taylor you are the best!!!! Excellent footage and love tunes. Kate's "Why do I CrossFit" in the mix is prefect!
Thanks Leslie! Definitely a labor of love. If you haven't seen the button lower right in the screen that allows you to put the video full screen.
I loved this WOD today. I think we need to name it and bring it up again. Did L1 with the first set of dips on rings. Finished in 18:55.
What a Monday a.m. wake-up! Good workout Doug!!
19:35 w/ 60 jumping dips, 1st set on rings, last 2 sets on metal bars.
Tina
Thought it was great too. 15:47. Forgot how challenging dips are. Good start to the week. Expect to feel those tomorrow!
i liked this one. 16:50 ish. two sets on rings, one on bars. i had a hard time with the jump rope so i ran the last leg instead.
Good workout, after being on vacation for a week... ouch.. my arms were so tight. I was not able to do the bar, had to do all dips on rings. Not sure if it was from being out all week, but I was feeling a little queezy during the row. Time - 25:51.
Taylor, the video was great.
Great work out, enjoyed it. Time - 25:03.
I was happy to get some dips in since it has been awhile. I did the 60 jumping dips, first set on the rings. 16:51. My Father's Day diet did absolutely nothing for me...
Great but hard workout!! I felt really good about myself afterwards!!
I had to jump on the rings, that just hurts too many joints at one time. I think L1 in 20:50.
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