Dubbs, I missed you this morning at the gym so I decided to post this photo from your former supermodel and pre-crossfit days. I think you are channeling your inner "Valerie". Way to work it. Todays WOD is an awesome total body workout... but aren't they all? You will be working muscles you did not even know you had... so enjoy that.Warm Up
Row 2 minutes
40 jumping jacks
20 side lunges
25 overhead squats with broomstick or bar
(Raise the bar above your head, lock your arms and keep in line with your ears. Do a full squat in this position. Butt out. Weight in your heels. Do not lean forward. This movement will not only make you stronger, it will also improve your total body flexibility... if you do it correctly).
WOD - Valerie - 5 rounds for time
•50 ft. walking lunges with 45lb overhead
Use a 45lb bar or a 45lb weight plate. Hold it above your head like you are going to do an overhead squat. Now do walking lunges for 50ft with the weight in this position - over your head for the entire 50ft.
•21 Burpees
Tonight I'll be going back to SFBB for my 1.5 mile time trial. Feel free to join the fun and do your own time trial tonight as well.
Moo
Moo: 17 minutes
ReplyDeleteNatty: 23:45
ReplyDeleteAlso, this morning I was cleaning up the kitchen and looked up and saw Kai hanging from the top of his high chair. His hands were hooked at the top and his feet were off the floor. I asked him, "Kai, what are you doing?" He said, "poo-yups." I said, "Who taught you how to do pull-ups?" He said, "MOO!" True story.
Ads: 17:35
ReplyDeleteElles: 19:41 (Elles used a 25 pound weight. Her twiggy arms would have snapped under 45!)
warm up adjustment: we don't have access to a row machine so we did the standard xfit warm-up:
lunge stretch each leg 10 seconds (arms stretched back over the head)
10 squats with a bar over head
10 sit ups
10 "back-ups"
10 pull ups
10 dips
That circuit 3 times.
this is my new favorite website.
ReplyDeletehere is an inspirational quote of the day, i figured that for my first quote it would only be appropriate to quote the world's greatest spinning instructor, Jonathan. He says "everyone gets tired. its what you do with it that makes a difference."
he then went on to give this type of speech . .
just remember that everyone is doing the same workout, and everyone is feeling tired and sore, but its being able to push through all that that makes you a better athlete/crossfitter. don't let being tired stop you!
woo crossfit fam!
You are all AMAZING!! Kai is my little protege! He is going to be the Crossfit Champ of 2027! Hales, thanks for the inspiration, it was perfect. It is nice to think that everyone is experiencing the same pain. Elles and Ads, way to knock it out of the park!
ReplyDelete