Tuesday OCTOBER 18TH, 2011
WOD
500m row for time - max effort
In the remaining time, after the row and after warmups, work on 1 RM Overhead Squat
(for the overhead squat, weight must be locked out overhead and squat must move past parallel in the bottom and extend to open hips at the top before the lift is considered complete - see tutorial below)
John: 1:37 (3.3 sec off pr)
Louis: 1:47 (1st 500m row - pr)
CrossFit never fails to humble. Actually, CrossFit is just the name we give to this activity in which boundaries are pushed on a daily basis. Living on the margins means that sometimes you will fail. It is also much easier to fail when you haven't dedicated time to that entity.
Check out your log book and dust off things you haven't picked up in a while!
John: 1:37 (3.3 sec off pr)
Louis: 1:47 (1st 500m row - pr)
CrossFit never fails to humble. Actually, CrossFit is just the name we give to this activity in which boundaries are pushed on a daily basis. Living on the margins means that sometimes you will fail. It is also much easier to fail when you haven't dedicated time to that entity.
Check out your log book and dust off things you haven't picked up in a while!
- 25 burpees
- Iron cross/Scorpion stretches/band shoulder work
- 10 Hand Stand Push Ups
- 10 sec on/5 sec off V-ups (1 min)
- 50 double unders
Overhead squat tutorial
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