Feb 13, 2017

Tuesday 2017.02.14



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs

Then
- Work up to Turkish Get-Up working load as needed


WOD:
1. 10 minutes Turkish Get-Up (53/35lb KB)

2. Strict Shoulder Press:
- 5-5-5
- 3-3-3
- 1-1-1

3. Max Effort: row 60 Calories

Post reps, loads, and time to Comments

Strict Shoulder Press Video -  https://www.youtube.com/watch?v=xe19t2_6yis

Swimming tomorrow!

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed


There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


4 comments:

AARON DEVAN said...

Strict press
5x - 115/135/145
3x - 155/165(fail)/155
1x - 165/165/165

Did a 1000m row - 3:11.8 (PR)

Rj Mantick said...

5x 95
3x 125
1x 135
Shoulders were spent from yesterday

60cal row: 3:28

monroe said...

23 TGU, 53lbs
5 x 85, 105, 110, 3 x 1115, 120, 125, 130, 135
60 cal row in 3:28 (904 meters)

Mike Humble said...

20 TGU 50lbs (no 53s at Crossfit Frederick), left shoulder was the limiting factor

5x40kg(88), 5x44kg(96.8), 5x50kg(110)
3x54kg(188.8), 3x56kg(123.2), 2x58kg(127.6)- only 2 reps on last set
1x59(129.8) all three times

60 cal row in 2:36 (760 meters)