Happy MLK Day - regular schedule today.
Players choice Monday. How do you feel? If it's still hurting don't work it! Modify for it. If on the other hand you're just a litle sore, get in and stretch, roll out your worries and take an easy stab at the movements with lighter weights and shortened ranges of motion. Don't overdo it.
Overhead Squat
3-3-3-3-3 reps
and then / pick one of the following for a 10 minute run of:
Cindy
Complete as many rounds as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
Mary
Complete as many rounds as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
K. Star's latest vid discusses an interesting series of strengthening moves for your pelvic floor. Load ordering, always an important factor for therapists, is mentioned. It's basic concepts are good to understand. This video can contribute to a number of our lifts/movements.
Great job and big congratulations to Will in his competition this weekend. As always, he gives his best with best form possible. Get some rest and rehab bro.
Freakin awesome Will... i think everyone knows your going to kick ass =)
Posted by: Crystal =) | January 17, 2012 at 06:59
Awesome job, Will! Way to represent...what are the bear crawl looking things on the box?
Tommy...saw the commercial you're talking about on Golden Globes last night...awesome and cool feeling to be a part of it already! :)
Mariah set up Shoulder Boy & Girl w/a lower body wod that kicked my arse! 3 Rounds of 20 walking lunges, 30 back extensions, 40 squats. 8:00 for me, 9:24 for JBC. Ouch! Good stuff, thanks Friend!
Posted by: Betsy | January 16, 2012 at 21:46
Overheads: 65/65/75/75/65
Cindy: 9rds +14 repts
Posted by: Joseph Aihara | January 16, 2012 at 18:28
Blair:
OHS 85/95/105/115/115
10min cindy..10 rounds
Tom:
OHS 205/215/215/225/225
10min Mary.. 4rounds
Hey Will we are very proud of you bro!!! Hit us up for some grey goose and big macs... the cornerstone of recovery!!!
Posted by: Tomair | January 16, 2012 at 13:40
Heavy bench w/o
12 rounds + 9 reps Cindy
Good job Will!
Posted by: Mike R | January 16, 2012 at 11:40
OHS x 3. 135, 155, 175, 175, 200 f -1
12 rounds plus 5 push ups - 10 min of Cindy
Need to be more urgent with squats
Posted by: Jud | January 16, 2012 at 11:07
Thank you! Every step I take is a challenge this morning..its going to take a steady diet of grey goose and big Macs to get thru it..see you all in a few weeks!
Posted by: will | January 16, 2012 at 10:17
185-195-205-215-225 (2)
12 rnds +5 Cindy rx'd
Posted by: John | January 16, 2012 at 09:03
Looking good Will!!
Posted by: Joseph Aihara | January 15, 2012 at 21:27
Ladies and gents we have broken through into mainstream during the giants vs green bay game the commercial starts with helecopters flying in connex boxes that have a triangle shaped logo that has become all too familiar in our little grass roots CrossFit community.... as a spectator opens one of the boxes it cuts to Reebok Crossfit One.. numerous weblebrities doing crossfit wods ie.. rings bars and craziness... it ends with a quote that gave me the chills...
"THE SPORT OF FITNESS HAS ARRIVED"
I would like to be the first to welcome you all to PRIME TIME!!!!!
Posted by: FreightTrain | January 15, 2012 at 20:50