Friday, June 15, 2012
REMINDER: Today’s 5:15pm class is cancelled. There will be Open Gym from 3:30pm-5:00pm…..and then off to King Street for YOGA!
Our friends at Lululemon Charleston are putting on a Big Ass Yoga Event this evening…. Check out their website for the information. Let’s get our CrossFitters to attend in support of Lululemon!
From their website……. “We’re shutting it down! We want you to celebrate the opening of our King Street store with a 500 person yoga class from Society to Wentworth. The event will take place on Friday, June 15th from 6:00 to 7:00pm. Class will be taught by one of our incredible Ambassadors and Charleston yogi, Mark Knowles. This is an all levels community event, free to all who attend. Please bring your own mat and water bottle to keep hydrated. Share this event, invite your friends, and let’s all join as one to flow as a community together!”
Ring Rows / Weighted Ring Rows, 6 sets of 8-12 reps
-rest 90-120 seconds between sets
then….
“Double-Under Ladder”
For time: 5-10-15-20-15-20-35-40-45-50 reps… and back down
In this workout, the clock starts and the athlete completes 5 consecutive double-unders. The athlete shall rest as much as he/she wishes before starting the 10 consecutive double-unders…..and so on…. Each set is to be performed consecutively or the athlete must start that set over. Example: If the athlete misses on the 24th double-under of the set of 25 reps, the athlete must start the set of 25 over. The goal is to do the ladder (up and down) as fast as you can. You are to do the set of 50 only ONCE!
There is a 20 minute cap in place. Scale down the amount of sets as needed.
Compare to 4/21/11
Core Development:
3 minute plank hold (cumulative)
Post time to comments
Did this with Ellis, myjak, and JoMo last Sunday. I won’t be here to do it but I got 8:10 rx (completely unbroken)
Jonathan said not to get mad just get them done.. ha ha ha (thats laughing at my attempts to do DU) Anyone who can make suggestions to master these things? Like I told Jonathan-I don’t have rhythm to dance none to say do DU!!!
Oh well I did okay on the ring pullups and RX the 3min tabata (unbroken) so there was some success in the morning ritual….I’ll get you DU, just wait!
Don’t forget beach wod this Saturday at 11am on 6th St, Folly Beach!
Ring rows: 6 x 8, alternating on box and off
DU Ladder: Got to 30 and back in 18:40 (plus countless other failed attempts!)
Plank hold: 2 min & 1 min
Loved the 6am crew! Thanks for great coaching JoMo!!
Hey guys we had a boy! His name is Augustin Jude. 8lbs. 7oz. 22″. Thanks for all the thoughts and prayers!
congratulations Nick!!!
best to mom and the newest roa. that is awesome…now y’all get some sleep.
Congrats Nick!!! Can’t wait to meet the little man. So happy for a healthy baby!
Wohooo nick! Papa Roa!
Ring row 6 sets of 10
WOD 13:07 RX. 7 minute PR from last time I did this when still living in Boston! (they let me finish at 20:07).
Congrats, Nick! I hope your wife is doing well.
A Baby Boy!! Hooah!
Finished 45 going up the ladder. Need to order a lighter cable
Thanks to the 9 am bunch for a great week of working out.
You all made me feel very welcome and had blast (although my butt is kicked!)
Front Squats:
2 x 2 @ 225#
2 x 2 @ 245#
2 x 2 @ 255#
2 x 2 @ 265#
1 x 2 @ 270#
1 x 2 @ 275#(F)
6 x 5 Front Squat @ 215#
- 2 min rest between sets
Ring Rows w/ 20# vest
- feet on box
WOD: DNF – finished the set of 25 on the way down
King St. yoga sesh
CONGRATS TO THE ROA FAMILY!!!!
Was supposed to be a rest day today in preparation for the brave soldier challenge instead I ran into KING KONG (Thanks JD!)
King Kong
9:31 RX
Yoga on King. 1 hour.
Lots of fun!