Wednesday, January 9, 2013
Olympic Lifting Classes at 5:45am, 11:30pm and 6:30pm today!
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Fork in the road.
Every day you have two choices. You can choose to eat clean or grab that cupcake for breakfast.
You can choose to get into the gym, or sleep in late.
You can choose to put it all in, to go after the weight on the bar and the time on the clock, or you can choose to go through the motions.
You can choose to divide and conquer your work, or you can choose to procrastinate.
Two choices. Every day. The choices you make today will change who you are tomorrow; they will shape your attitude, your strength, your abilities and your endurance.
The choices you make today can make you stronger, healthier, smarter and faster tomorrow.
What will you choose?
Hollow Body:
-tuck postion, 3 sets of 15 seconds
-open tuck, 3 sets of 15 second
-tuck crunch, 3 sets of 10 reps
-V-ups, 3 sets of 6 reps
-hold, 3 sets of 15 seconds
-rock, 3 sets of 15 seconds
Arch Body:
-hold, 3 sets of 20 seconds
-rock, 3 sets of 20 seconds
Hollow Body to Arch Body rolls, 3 sets of 12 reps
then….
3 rounds for time:
20 kettlebell swings (53lb/35lb)
30 abmat situps
Run 400m
Option: Scale up kettlebell and/or to GHD situps
Compare to 7/30/12
Post time to comments
CrossFit Integrity, Charleston, SC
Oly class!!
Wod 12:17 (GHD/70#)
Stretching
Great job coaching Emma , and great job 6am crew.
Oly work. Thanks for bringing this to 6am – really looking forward to some progress.
Pickle today, but I’m gonna be the quarter pounder soon . . .
AMRAP – 12 min. – 5 pullups, 5 rings dips, 15 air squats. 11 + 3
gymnastics work
WOD: 10:45 Rx – no scaling up, but PR by 1:06.
Some of us were talking about shoes on Monday and just as I suspected, The Clymb has Inov8s back on sale – like 50% + off…
Here’s your chance to try them out
http://www.theclymb.com/invite-from/kristinmeyers
Gymnastic Work
WOD: 12:36 Rx (scaled up to 53# Kettlebell)
Oly Class
woo Hoo, ready to see progress now 
Thanks Emma!! Get better BK!!
Oly Class
WOD – 12:41 Rx
Oly class
Wod 10:56 Rx, PR by 1:20
10:00rx pr by :24 sec.
Cramped again on rd 3! Holy hdache wod…
Oly Class & WOD 12:00 Rx
Ring dip negatives
Banded muscle up negatives
Pull up negatives
Chin up negatives
Hollow body/arch/hold/rolls
WOD: 12:35Rx (~2 min Pr)
10:12Rx #70 kb
Wod – 10:32 or 10:53 with a 70# kb
Olympic lifting class.
Gymnastic Works
WOD
11:54 Rx + 70# KB and GHD sit-ups
Oly Class 6:30 PM
-tied hang snatch with my snatch PR (225#)
Wod:
9:54 @70#
WOD: 13:45 Rx + GHDs
Oly Class: hang squat snatch @ 103
Wod: 11:54rx (0:51 pr)
Oly class. Hang squat snatch @195#
Gymnastic work
WOD: 7:03 35# KB
Great job by all!
Oly class
11:36 Rx
Gymnastics work
WOD with 25 lb vest 11:00
10:05 rx. Thanks for the encouragement Laura!!!!!!
Core work
15:25 Rx…scaled up to ghd’s
Stretch/warm up
Plank holds
Oly class: hang snatch 53#
10:01 WOD
Good job to the 545 and 1130 oly classes today! I had a ton of fun coaching oly and it was awesome to see improvements in just one class! Keep it up guys!
Gymnastics Work
WOD: 11:39 Rx….thanks to the motivation of Erin!
Oly Class: Only worked up to 75# hang squat snatch…exhausted from the WOD and a little sore. Will work on these more because I am strong in this movement and know I can do more!
11:38, 25lb kb, thoroughly enjoyed this workout!
Core Strength: Arch Body Tucks, Crunches, V-Ups, Holds, Rocks, & Rolls.
WOD: Rx 12:46 Big shout out to Will for helping me get through that last 400
OLY Class- worked on squat snatch form and technique big thanks to Emma for the pointers
WOD 12:02 rx
11:10 Rx
Thanks Margaret for the motivation!
OLY class! Squat snatch.
9:15 Rx .. 1st round scaled up to GHD’s
did this Sunday, 13 Jan 2013
all gymnastics
wod 14:13Rx GHDs