A huge thanks to everyone who came out and helped get everything put together! Also, great job on the first WOD "Legal Drinking Age" with the new kit - that was a smoker!
I'll get the rest of the pics from Leslie and then I'll post them in a slide show.
Have a great Easter weekend!
Here are the results:
"Legal Drinking Age"
3 rounds for time of:
21 KTE
21 kb swings (1.5 pood / 1 pood)
21 push-ups
21 double unders
21 box jumps (24" / 20")
21 wall balls (20# / 14#)
42 walking lunges
Dave: 31:00
Don: 32:19
Ryan: 31:42
Valerie: 32:32
Alicia: 34:23
6 comments:
Great job guys! Everything looks awesome. Sorry I couldn't make it and help. I had meetings all afternoon and then flew until midnight. I'll be at the gym today during the normal time for a WOD if anyone else shows up.
Have a great weekend.
I'll be there! I hope there are others as well!!!
Still recovering from that cold and I hate it! Totally sounds like an excuse.
I had a question for Joel. You mentioned that we weren't really doing the standard XFit warmup. Can you tell us what it is and incorporate that more? Is it a matter of time that we aren't doing it? Also, I'm planning showing up on Monday, should be sick-free by then :)
Maria
Maria, I'm not sure there is a "standard" CrossFit warm up. There is a warm up in an older CrossFit Journal but most every affiliate does their own.
One thing that will change is you will now do pull-up with every warm up.
At CrossFit BWI we would do two rounds of the warm up instead of one and it would usually consist of a run or row, 10-20 push-ups, 10-20 pull-ups, 10-20 ring dips, dislocates, overhead squats, GHD sit-ups, GHD back extensions, maybe some halos with a kb, baby elephants, forearm to instep or sumo stretch.
The warm up should get your blood flowing, get your heart rate up, have some active stretching and serve to build some skill and strength.
Maria, if you go to the FAQ section on the main Crossfit website, you will find:
1.8. What's the "official" CrossFit warmup?
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
What a pretty Playground!
Post a Comment