WOD
3 rounds for time:
30 Double Unders
35 pound dumbbell thrusters, 20 reps
Very simple workout meant to challenge you both physically and psychologically. Keep mid-line tight throughout and try and finish in as fast a time as possible. The cut-off time is 9 minutes but I am looking for who can make the 5 minute club. Rx'd for ladies is 20 pound dumbbells.
Post time to comments.
In the top picture, Tony has good bar placement but a flawed squat. In the bottom picture, the squat has improved but now the bar placement is flawed. For Tony to have the ability to successfully overhead squat any significant amount of load he must first address and correct these issues with insignificant load (pvc pipe) so that we have the bar placement from the top picture matched with the squat from the bottom picture. Is there a specific movement you struggle with? Seeing yourself through the eyes of a camera can give you the necessary feedback to improve posture and correct flawed movements.
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On September 27th, our gym will be hosting the Athletes for a Cure: Fight Gone Bad III fundraiser for prostate cancer. I am sure some or many of you know or are related to someone who deals with or has dealt with this horrible disease. For this, I would like to personally invite you and anyone else who you think may be interested, to sign-up or donate. You may even try and see if your place of employment will donate to this cause. All you need to do is visit our personal page listed on the Athletes for a Cure website and fill in the appropriate information. It will be a fun time with refreshments and food provided. For more information on the cause and the workout, click on the picture link in the right hand column under CrossFit Omaha Events. At the moment, our gym has raised $975. Petranek Fitness (CrossFit L.A.) leads the pack with just over $9,000.
DU's are so dang frustrating!!!!! arg!!! I will be there to torture myself and my legs with them at 6:30....
on my way into work this morning I was silently praying that they would not post double unders! My arms are so fried and my shoulders will be wasted after this - - but we all know it doesn't do any good to cry about it ;)
This one is definitely tougher than it looks. I am already not a fan of thrusters but subbing DBs for the bar makes them even worse.
Everyone was really working hard this morning. Welcome, Gina!
It took about 20 minutes for me to regain use of my arms after this one....
Nooners looked good today!
I subbed KB front squats (1 pood in each hand) for the thrusters, and finished 5:18.
Mikala was getting them tonight! Good for you!!!
DJ
Great job 6:30 class. Welcome back Kat & Megan and way to go Woody on your first official class!
Nice Work 5:30!
Mel C
Glad to see you're feeling better Kylie!
4:11 Rx'd. I had the magic rope, so that's a bit of an advantage. :-)
Cari - way to push through those last thrusters! And Brian, you strung together a TON of DUs - it was so cool to watch!
I was so totally impressed with everyone tonight! It just blows me away to see so much intensity in one place.
8:22 - The DUs were coming together. Had a pr of 17 in a row, and a few sets over 10, which is really good for me. (Our super-secret mental strategy definitely worked, Kylie!)
The DB thrusters SUCKED, especially in the third round. I felt like my form was really solid the first two rounds, even if they sucked my will to live. The third round went straight down the toilet though - my arms were everywhere. 20 pounds sounds so harmless....