Walter C
Warm Up and Mobility
Strength Warm Up Pendlay Row 2×10 Snatch Grip Deadlift 5 x 3 (moderate, focus on form) Gymnastics/Skill OTM 6 5-10 Box Jump (even) 5-10 Plyo Push Ups (odd) “Folding Chair” With a 9 Minute Clock complete 1 Minute of Flutter Kicks 2 Minutes of Double Unders 3 Minutes of T2B 2 Minutes of Double Unders 1 Minute of Flutter Kicks Max Reps, post score for all segments Competition Kelly G and Katie aka Mini G are competing in a Team Comp at 2A in Acton tomorrow, Sunday the 7th. If you’re available at some point let’s go and show our support for our strongman Coach and Mini! Competition, when entered into for the right reasons, can be a lot of fun. Especially Team or Partner Comps. Its all about going out and giving what you have, having fun and leaving it at that. Its not meant to stress yourself out or get down on yourself if you don’t do as well as you had planned. As we always say in the Box, its you against you. We set personal goals, achieve them and then create new ones. Competing is a great way to challenge yourself, step out of your comfort zone and see what you are made of! If you ever have any questions about competing in general just ask any of us. ALL of you guys are really good about competing against yourself and not against anyone else. Keep up that positive and healthy mentality and you will continue to grow and develop in CrossFit properly!
Great Sunday morning crew! Med balls were flying 🙂
Pendlay Row: 45/65
Snatch Grip DL 5X3 @ #185
Folding Chair:
Flutter Kicks-108
DUs-31
T2B-41
DUs-20
FKicks- 90
Working on getting dubs
Great coaching Sarah, way to work everyone. Go Pats!
Enjoy the day.
Super Duper Sunday morning class. Wall Ball dodgeball was a TON of fun. I was definitely feeling the movie night beers and snacks afterwards haha. Thanks Coach Sarah for another fun filled class!!!
Pendlay Row – 65# & 95#
SGDL – 135# 165# 185# (have to stop stripper deadlifting)
Folding chair
114 FK
125 DU
32 T2B
110 DU
105 FK
Pendlay Row: 35/45
Snatch Grip DL 5X3 worked up to #125
Folding Chair:
Flutter Kicks-111
DUs-101
T2B-27
DUs-100
FKicks- 101
Glad to be back after taking a couple days off! Thanks Sarah!
Gym – box jumps and push ups
Flutters- 91
DUs – 40
T2b – 22
DUs – 30
Flutters – 74
Lots of variety! Fun stuff!!
Another Sunday Funday!
Loved the warm-up – proves you can have fun with med-balls 🙂
gym (step-ups)
Flutter – 89
Dubs – 67
HAP – 31
Dubs – 75
Flutter – 90
Weekends are so fun at the box! Love to see some familiar faces dropping in. Glad everyone enjoyed the medball warm up..it wasn’t quite meant to be “dodgeball” but I think Gaff, Phil and Gary don’t know their own strength 😉 Unfortunately we didn’t have enough peeps to repeat it during the 9 am but they got in some practice rowling, which will come in handy when we have our tournament! Great work during the wod today guys. Take care of those hip flexors. I know I was feeling mine after this one!!