Skill:
5 sets of 5 each
GHD Sit-Ups/Back Extensions
Work on Coordination and ROM
WOD:
"The Generator"
Post rounds, thoughts, and if you're registering to comments.
5 sets of 5 each
GHD Sit-Ups/Back Extensions
Work on Coordination and ROM
WOD:
"The Generator"
12 min/AMRAP
5 HSPU
7 T2B (Toes to Bar)
10 Box Jumps
5 HSPU
7 T2B (Toes to Bar)
10 Box Jumps
CrossFit Games:
Sectionals for NY/NJ:
The registration site is now scheduled to launch Wednesday Dec 23rd.
http://games2010.crossfit.com/
Register to watch or compete in the first leg of the CrossFit Games held on March 27, 28, in Montclair NJ. This will be your only opportunity to experience the CrossFit Games (locally), its competitors, and its electric atmosphere. As an affiliate, we intend on going up, competing, representing well and enjoying every moment of the experience.
This will fill up rather quickly (for both the spectator and competitor) so register immediately upon reading this to be a part of history!
Post rounds, thoughts, and if you're registering to comments.
HOLIDAY SCHEDULE:
Christmas Eve - 9:30 am
Christmas Day - Closed
New Year's Eve - W'town 9:30am and 4pm -
New Year's Eve - EHT -9:30am, 3:30 and 4:30pm
New Year's Day - Closed
Posts
17 comments:
Obviously still a newbie... what are HSPUs??
Handstand push ups ... Remember to breathe !!!
I'm so mad I can't come in today!! My back is still messed up, so I'm thinking I need at least another day of rest! I haven't done HSPU yet, and I wanted to try them!!! Especially considering I'm not as scared of being upside down anymore! Hopefully I'll see you guys tomorrow!
Wow. A big thanks to everone who attended this mornings class for making my first crossfit wod a great one! Also, your'e the man Mark! Thanks for the great coaching and the coolest t-shirt I've ever seen. Got a muscle up today! Rockin it all day. Also props to Rage Against the Machine! Loved the jams. Almost got 9 rounds in. Came up short on the box jumps and one toe to bar. (one abmat for the hspu & two 45 plates and a big tire for the box jumps) Can't wait for the next class!
WOD - Rx'd (with Abmat for HSPUs) ... 5 rounds +5 +7 +4
They're saying its supposed to be Wednesday now...
yeah just saw it...$100 for a sectional...screw off ackerman
MONDAY FUN DAY!!!
Rx'd (w/2 AbMats for HSPU)
8 rounds + 1 HSPU
Mark, awesome WOD! Great job this morning everybody :)
I'm in for the road trip to Montclair to watch. I'll sign up Wednesday. Thanks, Nick.
Jim, cookies are on snow delay. But, you'll get them.
Thanks Michelle. I can't wait. Mark I may not make it tonight. I'm having major shoulder issues from all this shoveling. I feel like I did about 250 dips. My left shoulder is soooo sore. Backs good though. Must be the deadlifts. Ha!
I'm shooting for tomorrow night, I'll bring the cash then. Are you cool with that? If not I do have some running around I have to do today. Broke my shovel. Maybe I can stop by with the little man.
Great job today Doug:) Can't believe you got that muscle up like nothing. I'm just a bit jealous. Just gotta get my head through and then maybe I'll get mine:)
Great job everyone else this morning. I learned one thing today, toes to bar suck.
Fun WOD today, thanks mark!
HSPU(1ABMAT/10lb) T2B 20in Box Jumps
9 rds + 5+7+1
Leanna turn on Seinfeld, festivis episode is on now!
Bring out the pole!
Kristi, you're gonna get that muscle up t-shirt soon. I know it!
So, for motivation, check out Gillian Mounsey on the Journal or main site doing 100 muscle ups for Hope for Warriors. 100 in 35 minutes flat.
Thanks Kristi! You are so close!!!
Did I miss something? You get a t-shirt after your first muscle-up? I'll be ezpecting mine on Wed.
W'town gettin' the shaft once again!
That was a fun workout today. Felt good after a minor back issue last week. Great work Tom and Steve and thanks Mark for the push....once again.
WOD
1 abmat HSPU's
27" Box Jumps
8 rounds+ 5 HSPU+7T2B+3Box Jumps
Fun day today in EHT, free T-shirts were goin around like crazy and I even got a discount on one of those new hoodies (thanks Mark).
Tom and Joe did a great job tonight. I was a little disappointed with my performance tonight (something my wife tells me all the time) getting only 5rnds+5+7+6. double abmat on HSPU, k2c and 27" box.
Toes to bar...mmmm, yeah, that doesn't happen for me. Maybe someday.
Mark, let me know when the batch of T-shirts come in since you gave em all away to the EHT crew today.
Steve M., even though I don't think we've ever met, I know you and I will get along GREAT !!!
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