March 2011
Poor Sheila! Thurs, Mar 3
Very impressive effort Wednesday morning as Sheila literally ripped through the WOD, Jonesworthy, for the fastest time of the day! Sheila credits Coach Christie for keeping her going hard till the end. She beat Coach Christie’s time by a few seconds with a 17:01. Nice work Sheila! You can be excused from pull ups for awhile.
Great having Dave from CrossFit Seattle back bright and early in the 6:00 AM class. He’ll join us for one more class Friday. The biggest surprise of the morning was seeing Andrea walk into the box at 6:00 AM!! Now it remains to be seen whether she becomes an early bird regular….
S Warm up: 3 rounds
S TGU’s (1 each side, adding weight each round)
S 10 ring rows
S 20 GHD back extensions
S Skill: Dumbbell cleans and dumbbell thrusters
S WOD: AMRAP in 3 minutes;
S 10 DB thrusters (50/30 or scaled)
S 10 DB bench press (use same dumbbells as thruster)
S 10 ring dips
S Rest 2 minutes and repeat for a total of 4 cycles
Jonesworthy! Wed, Mar 2
Lucy making sure Andrea’s mat doesn’t slip.
It’s been ages since we last did Jonesworthy. Down at the track last summer to be exact. Time to get some new numbers on the board!
Warm up:
800m run
100′ walking lunges
50 GHD sit ups
WOD: Jonesworthy! 6 rounds for time: (use reps given for each round)
Squat 80-64-50-32-16-8 reps
KB Swing 40-32-25-16-8-4 reps
Pull ups 20-16-12-8-4-2 reps
Lucy will be there to help!