Wichmann
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Workout
3 attempts at max set muscle-ups. Rest 2-3 minutes between sets
Then,
Complete as many rounds as possible in 15 minutes of:
50 double unders
75 pound sumo-deadlift high pull, 20 reps
10 ring dips
Strong
Brian holding tight
It takes a long time, and a lot of hard work, to get strong.
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Workout
7 minutes to establish max vertical jump
7 minutes to establish your max broad jump
Then,
10 rounds of:
2 front squat, 1 jerk
Well Played
Duffy getting a pullover at noon
Gymnastics can be a challenging endeavor for an adult. The flexibility and strength requirements are extreme, and scaling or breaking down the movements is equally challenging. Despite its difficulties, practicing and getting better at basic bodyweight movements has rewards worth the effort.
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Rest Day
Ready
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Workout
Handstand walk, 10 minutes to establish max consecutive handstand walking steps -- only forward progress counts
Then,
10 rounds of:
155 pound Hang squat Snatch, 3 reps
Box jump 30", 3 reps
3 Muscle-ups
Demo
Coach Tom
Sometimes actions speak louder than words. That is certainly true when demonstrating human movement. Many student-athletes are mimicking what they see before trying to create the picture from the words they hear. It is important to demonstrate properly or you might develop bad habits with your athletes.
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Workout
Back Squat 3-3-3-3-3-3-3
Be Aggressive
The Position
Beth working the position.
So much of what we do in CrossFit requires great stability of the trunk. And so often we see the same position repeated in different movements. Check out "The Position" series in the CrossFit Journal.
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Rest Day
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Scedule reminder:
10am class only today! Beach Workout at Natural Bridges
It's Personal
The weekend crew.
Getting to know the people you workout with has rewards too countless to name. The community of CrossFit is supportive, encouraging and diverse. How many different professionals do you see. Architect, Firefighter, Psychologist, Professor....
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Workout
10 rounds for time of:
10 Deadlift
10 GHD Sit ups
