WOD
Rest Day.
I would say this a great day to keep working on handstand pushups for those that struggled or at least needed to scale the range of motion during yesterday's workout. Can you imagine how much harder yesterday's workout would have been had you been forced to do full range-of-motion hspu's.
If you are close to full range-of-motion hspu's, would it have been better for you to utilize the twenty minute cut-off to get better at them instead of scaling them and finishing in under ten minutes. If you go the hard route now (no matter what), think of how easy things will be when you don't have a crutch holding you back later.
This would also be a good day to work on Olympic movements, learning how to back squat properly, mastering the overhead squat with weight, getting med balls up to the 10 foot target without jumping, during wall balls, and a whole host of other movements.
Take advantage of days like this. Come in with a plan and stick to it. Don't come in looking for a workout. Come in looking to improve what holds you back "during" workouts. Get so good at a movement that is holding you back, that when needed you can teach it to someone else.
Say hello to Nicole Garden, one of our newest athletes. Lookout, as she is catching on fast and improving quickly.
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A quick note: I fixed the link to the Halloween party that is posted in the upper right-hand corner under CrossFit Omaha Events. I was informed that when clicked, you were taken to the Cindy challenge info page. The link should now take you to the page with information on the Halloween party. Sorry for the inconvenience.
i did yesterdays workout far from rx'd but thats what a week off does to me. i finished in just under 11 min. i was really working hard on keeping my form on dl because i hurt my back the last time i did them.
also, make sure you check your emails today (for those on the email list). i am sending out an email about the party this saturday.
I am going to work on squats...yes I said it squats. I suck at them so I shall get better....I cannot get any worse :)
See some of you tonight!
my friend that i talk to about crossfit found and e-mail me this article on MSN:
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215
After yesterday's slap in the face I spent the entire time today working on HSPU's. They are my white whale, but I will conquer them.
145, 155, 160, 165, 170, 175, 180, 185(F), 185(PR), 190(F), 190(F)
This was my first time doing legit squat cleans (as opposed to some ugly derivative of a clean) and I was really trying to focus on form. Despite the PR these still feel foreign to me and I will work on getting a solid form also my catches were off and I need to get my elbows out faster.
Nice work morning crew.
See ya'll tomorrow.
Then did the metcon with Paul and Zach. I liked it a lot, it was fast but hard.
7 mid thigh box jumps
10 each side lumberjack swings
10 ball slams
200 row
3 round
6:30
Anyway did a team work out tonight with the Crossfit Spokeswomen of the day (Karen Wattier)! I started with 16lb med ball slams, 5 lumberjacks on each side and continuted that process, until Karen came in from running with weights. Then I went outside and carried a red, then a blue, then a yellow, then a 16# medball (I think thoses were the colors of the plates it was dark out) from the parking lot on L Street to the garage door, 2 rounds, I dont know what our time was but it was good! I also worked on HDPU, yeah they suck.
After Schwen, Ang and I did a modified Annie:
50 DUs, 50 sit-ups, 25 push-ups
40 DUs, 40 sit-ups, 20 push-ups
30 DUs, 30 sit-ups, 15 push-ups
20 DUs, 20 sit-ups, 10 push-ups
10 DUs, 10 sit-ups, 5 push-ups
Tough but good!
Got up to 218 which is by far a PR for me. Was a good workout but my shins and legs are already sore.