Archive for July 24, 2012

Wednesday 20120725 Open Workout

Posted: July 24, 2012 by totactfit01 in Uncategorized

ATTENTION ALL INTERESTED IN BECOMING MORE COMPETITIVE IN CROSSFIT.  IF YOU ARE INTERESTED IN NOT ONLY BECOMING FITTER, BUT BEING COMPETITIVE IF CROSSFIT COMPETITIONS TO INCLUDE PREP FOR THE 2013 CROSSFIT OPEN, PLEASE SEND AN EMAIL TO dave_leclaire@yahoo.com

Skill:

Romanian Dead Lift: 3×5

Video courtesy of CrossFit BN.  Pick your weight up like a regular Dead Lift.  Once at the top, set your body correctly for the Romanian Dead Lift.  Keep that slight bend in the legs the entire time, lock the shoulder blades back.  Absolutely NO rounding of the back.  If you can’t maintain perfect form, you are going too heavy.

Everyone is free to use whatever weight they feel necessary. BUT this is not usually a heavy exercise. Quality over Quantity

WOD:

3 Rounds

2 Thruster 155/115

10 Deadlift 275/185

Full lap around the track (643m)

Post time to comments/www.logwod.com

Video courtesy of Mobility WOD.  Since today’s WOD contains some heavy thrusters, I’d highly suggest coming in early and going through the mobility motions K-Starr goes through.

Cash Out:

Roll out Back.

Use Lacrosse ball on lower back

Three badasses hamming it up for the camera.  So proud of each one of these ladies.  Kelly is a constant source of positive energy and is becoming both a better coach and athlete every time she’s here.  Angie is not only our inaugural Paleo Challenge champ (female division), but is also one of the strongest women in the gym (real close to jumping into the 300# dead lift club).  Lastly, Bridgett has been with us since the pilot program.  She has improved every single day and as of this week, will become one of our lead coaches.  It’s a joy seeing them and all of you in our classes each and every day!