Front Squat and Sit-ups

CFT wod:

21, 18, 15, 12, 9, 6, and 3 rep rounds for time of:

• 185 pound Front Squat
• ABmat sit-ups

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The Noon class battles the high humidity during Tuesday's wod. Prior to this wod Ankit tried a full Muscle-up. Unfortunately he missed it but the point was that he tried. It was a Max Effort for him. Sometimes we are a little tired or we we just don't have the spark to put everything in for a PR, especially when we are on the barbells, but we want to do something. Well, try a Max Effort on something you're working on, like a Muscle-up or a max height Box jump. There is always time after the wod to shoot for a Max Effort.

Deadlift

CFT wod:

• Deadlifts 3-3-3-3-3

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Carissa's first time surfing. She got up on her first try. A true testament to CrossFit. Balance is one of the 10 physical skills that we work to get better at in CrossFit. You can feel it the first time you squat. That feeling of almost falling back and the way your chest will lean forward to compensate. Then I come along and make you straighten your chest to the point where you are falling back. There are numerous tools and trick to work on your balance but in CrossFit you are already doing the homework. Even in the slow lifts like the Shoulder press and Overhead squat. For those of you that have experienced the Slosh Pipe, you know what I'm talking about. Take the time to do your homework and practice the skill of Balance. Try the Pistol, also known as the one-legged squat. Build up to the point where you can do Pistol's unassisted and then start to add weight. Then when you have that under your belt, hit the beach and find that wave that's calling your name. Surfing is one of the real tests of Balance.

"Nate"

Main site Rest Day.

CFT wod:

• "Nate"

Complete as many rounds in 20 minutes as possible of:

• 2 Muscle-ups
• 4 Handstand push-ups
• 2 pood Kettlebell swings, 8 reps

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"The Slosh Pipe" made an appearance during last weeks class. It garners respect for so many reasons. We use it to help those that can lift a lot of weight but need to work on technique. Without the added stress of weight, we can find weaknesses in a athletes Squat and make them slow down so they can "feel it."

I am teaching a running class on Tuesday and Thursday nights at 7:30 PM. The class is limited to 4 athletes. Email or call to sign up.

Thrusters

Congratulations to the CrossFit Games winners Mike Salo and Tonya Wagner. Read the about the Games.

CFT wod:

• Thrusters 1-1-1-1-1-1-1

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Carissa doing a great Front Squat during her Level 1 cert at CrossFit Evolution in Longwood, Florida. Due to her Virtuosity of technique, she was asked several times to assist in demonstrating the proper way to execute different exercises. It was a long, hot weekend and on Saturday the group did three wods in one day. On Sunday the 3 man/woman team wod was four rounds of Run 400 meters, followed by 100 reps of Box jumps and Sumo Deadlift high-pulls. It looked brutal. The day ended around 5 PM and then we were off to the beach for a well earned break.

Run and Squat

CFT wod:

Four rounds for time of:

• Run 400 meters
• 50 Squats

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No classes this Saturday

no classes this saturday. classes will resume monday.

Classes canceled till Monday

Classes canceled due to illness. We will resume our schedule on Monday. Sorry for any inconvenience this may cause.

CFT wod-

• 10,9,8,7,6,5,4,3,2,1 reps for time of:
• Burpees
• Sit-ups

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