Katy, Bailey, and Big E - backstage
at the Joe Dube Weightlifting Classic last weekend
Warm up:
800m Run - Bear Crawl every 200m for 40 Bear Crawl Steps
WOD:
150 Med Ball Cleans for time
- Write time on Board
- Blog today's WOD
- Ball Stars between feet
- Heel to toe drive
- Hip Extension and drive
- Hard Shrug
- Lace's OUT on Med Ball!
- Do not bend your arms while holding on to the ball. Ball must be 'floating' before you can bend your arms.
- Re-bend (flex or lower) hips to catch the ball with your hips low
I think it is fitting that you guys are doing 150 ball cleans during a time when I can't do any....
ReplyDeleteDid 150 in 14:29 with 10 lb ball. Lot to remember for good form. richard
ReplyDeleteFantastic Class!!!
ReplyDeleteFun to have such a BIG class! Keep on coming!
Hard WOD - forgot time!
Robert, Laurie, Kate, Katie, Carlin, Brooke, KCJ, Alyson, Elizabeth, Leslie - all under 15:00. How did 6:30 go so fast.....
ReplyDeleteHolley too! Yeah - big, fun class.
ReplyDeleteOK, for Friday this week I can teach at 8:30 but not 9:30. So class Friday is on for 8:30. Not sure about 6:30am yet - will post regarding it once coverage is confirmed.
ReplyDeleteThursday time as usual 8:30am, 6:30pm.
wow! this one made my legs a lot shaky. 14:38 if i remember correctly. it was awesome to workout with everyone today! a tough workout is more fun when you have a big group to share it with.
ReplyDeleteHard WOD but good to be with some many crossfitters this a.m.
ReplyDeleteAfter being out of town I realized we really are a unique group. My family wonders why we train so hard....my response is why not!!
LT yes we think you look good in that picture....haha
yea, my legs are really sore, but the good thing is my quads are still bulging:) Loved the big class today coupled with the awesome weather. LT Friday at 8:30 is fantastic
ReplyDeleteSure do miss the fun classes and can't wait to get back in. 14:02 w/ 14#.
ReplyDeleteThank you to all our current members for coming! Keep pushing your friends to come in. We (coaches) love it when you share CF with your buddies. Big classes increase the energy for all. Please let us know if you need any guest passes.
ReplyDeleteLet's pack the Sandbox out.
Addressing the time comment...with regard to Med Ball Cleans. Typically, most athletes WILL have a slower time, if doing the movement correctly. Just think about all that is going on in the move. Trying to get your body to understand "Triple Extension" at the ankle, knee, and hip at the same time you are shrugging is ALMOST impossible. It takes many, many, many, reps - to make 'second nature'. Big 'props' to all who achieved this!