Thursday, Feb. 21, 2013

021313 WOD

A. Make up skill / strength

Take the first 25 minutes of class to make up missed lifts and/or skill work.

B. Group stretch

C. Metcon

In 12:00

Run 800 meters

AMRAP

8 DB snatches (35/25) (4/side)

6 DB manmakers

4 DB lunges (2/side)

* Use same dumbbells throughout. Score is rounds and reps of AMRAP.

|||—|||

STRETCHING: THE TRUTH

YOGA FOR CROSSFITTERS AT 9 A.M.

Stretching / mobility / flexibility are a VITAL counterbalance to your training. Don’t miss certified yoga instructor Ann Van Patten’s skillful stretches from 9 to 10 a.m. It’s been weeks since you’ve done mobility work. You know you need it. Bring a mat and be prompt.

|||—|||

HAPPY BIRTHDAY, ANNA!

Anna has been collecting PR after PR since she started CrossFit about six months ago. She wanted to flip the 600-pound tire, and she did. She wanted to do a one-armed handstand, and she did. She wanted to enter the Lahaina comp an hour late just for the fun of participating, and she did, landing a clean and press-sort-of-jerk at 140#. She is a beast already, a powerful combo of strength and speed. It’s crazy to think of where she will be in another six months. One thing is sure, if when the zombie apocalypse happens, you will want Anna on your side. Happy birthday, Anna!