Saturday, 17 January 2009
Run 10k.
And knowing how much Erica hates the cold, I would expect to see a pretty interesting subsitute workout be created. Come on in and see what she has in mind!
Oh and speaking of Erica, because of frequent requests for tutoring in particular exercises by clients and her own specialties, both she and Jeff have come up with a new class for the Skills Carnival on Monday. That's right, we're talking double-unders, pistols, isometrics and more. We're going to put them in the show-closing position so all of you, working or not, should be able to attend!
So now the new schedule is below:
11 - 1: "Big Engines Don't Slow Cars Down: Strength Training with Squats and more!" w/ Justin Algera.
1 - 3: "Kipping Klass" w/ Torch
3 - 5: "Hell's Bells: Kettlebells and you" w/ The Supreme Court
5 - 7: "Virtuosity Gymnastics Preview: Come and get a taste of CrossFit Virtuosity's programming with Coach Keith. Try tumbling, cartwheels, handstands and more." w/ Coach Keith Wittenstein
7 - 8:30: "The Tao of Hauling Ass: Running properly." w/ Kurt Tullar
8:30 - until: "The CrossFit Kitchen Sink - Great skills that don't come up in WODs much" w/ Erica and Jeff
Again, please do us the favor of informing us of your intent to attend any/all classes at our Contact Us email address. We won't write back to you unless you request but letting us know does help each instructor prepare for their class.
Worked on front squats today. My shoulder is sore up from Turkish get-ups and kettle bell snatches.
52lb x3
62lb x3
72lb x3
82lb x3
92lb x3
Did yesterdays WOD
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
28:59 as rx'd.
Sucked big time
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