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Lifting Ourselves and One Another

Saturday, November 27, 2010

A1.  Weighted Pull-ups – 5 reps x 5 sets @ 20×1, rest 10 seconds

A2.  KB swings – 15 reps (unbroken) x 5 sets, rest 3:00

B.  3 rounds:

60 second Handstand Hold

20 Tuck Jumps

Coach’s notes:  Post loads per set in A1 and A2.  In handstand holds keep perfect position.  For tuck jumps, jump as high as possible and bring knees into chest – work on explosiveness off floor.

Comments: 5

The REAL boss at Crossfit!


The Alvaro warmup…
She is a sweetheart!


Practiced snatch and clean & jerk at home with low weights


A1) 15/15/15/20/20
A2) 1.25/1.5/1.5/1.5/2.0 (to just above forehead level)
B) 4:53 Broke the 2nd handstand hold with only 2 seconds left, didn’t realize how close I was and was about to fall on my head. God knows I don’t need anymore brain damage!!! Thanks Gord and Laura for a fun class. Thanks for talking me into going for the 2.0pd. Steve.


Gymnastics homework
A1 Tick-tocks 5X5 – broken
A2 Ring push-ups – elevated feet – 5X5


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