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.
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