RSS

Saturday 120211

Ricky Frausto Filed Under:
WOD

Part A
Open Gym for 15 minutes. Use this time to hit some mobility/soft tissue or to work on any barbell or gymnastic movement of your choice. Use your time wisely.

Part B
Every 1:45, for 5 total rounds, complete the following:
30 Wall Balls, 20#14#

Whether you choose to go prescribed or not, the reps must be unbroken for the set to count. In fact, for every time you drop the ball, during a set, the penalty is 10 burpees (all penalties to be completed at the end of the workout).

Post all results to comments/Logwod.


A little on Paleo. Although we will touch some on this diet, our seminar will focus more on the individual person and his/her design. We're all different. We must cater to our own design and not someone else's. Paleo is a good, general approach for most though when first starting out.

A final favor, if you attend the seminar (reminder - it starts at 12PM), let me know what you think through this medium. Did you like it? Did you get something out of it? What else do you want to know or hear about?

Thanks so much for your feedback.

edit post

4 Responses to "Saturday 120211"

  1. paul Says:
  2. Used my 15 min to do power cleans, 5 sets of 2 at 220#.

    Did the wall ball WOD rx'ed. Finished every rd right around the 1 min mark. It wasn't pleasant, but it was manageable. And I need more work on my mental game than anything else anyway.
  3. Allison H :) Says:
  4. Just another interesting CF article ;)

    http://health.yahoo.net/articles/fitness/inside-cult-crossfit
  5. paul Says:
  6. those wall balls were sneaky. my quads and shoulders got sooo sore last night, and they're not any better today!
  7. Addi Says:
  8. Really enjoyed the nutrition talk. Definitely pointed out some things I need to adjust - my energy has been dipping lately, and I got some good ideas on how to get things back on track. Thanks, Ricky!

Thanks For Visiting!