Wednesday 11/25/09
November 24, 2009 in Uncategorized
Wednesday
Strength
3×3 Push Press @ 80%
Buy In = 30 Knees to Elbows (to be done before WOD)
WOD
3 rounds
5 press @ 135/85
25 wall balls
Cash Out = 30 Burpees (to be done after WOD)
Coach Carter with Max Mormont of CrossFit Football
This WOD looks awesome, too bad I’m not in town. I’m at my parents and I’ve got a pull up bar and some free weights, I’ll figure something out. I’m thinking about doing front squats that I missed on Monday and finishing it up with Angie afterwards.
Ben and Kat, it was a pleasure to meet you both and thanks for letting me drop in and join you for today’s WOD. It was a great workout and very well programmed. I’ve been to quite a few affiliates in the US, and only a select few come close to the high-quality, supportive, family atmosphere I enjoy at my home affiliate in San Diego. Yours is one of them. Keep doing the things you guys are doing and you’ll go far.
Regards,
Tony Patterson
who would have guessed that 2-a-day is the solution to rehabbing a back injury?
AM session:
hip and back flexibility/mobility
basic ring strength work and CF Gymnastics warm-up workout #1
PM session:
Brought Ian and Eli and they took classes while I did some ring progressions (straight pull through to German back to l-hang) and then did some straight-bar progressions (l-hang pull up to hip-to-bar, and back down to l-sit negatives to l-hang)
Then did a couple of short rep’s of straddle l-sit rope climb from the floor to about 8 feet.