Monday, August 27, 2012

Shout out to all CF Balance Affiliate League Athletes! 

WOD for Monday: 

Shoulder Mobility

1.) Shoulder Press

Work up to a heavy single.

3x 1@95% of above

2.) Complete the following for total reps: 

3 Minute Row for Calories

2 Minute AMRAP Box Jumps

1 Minute AMRAP Knees to Elbows

Score is total number of reps.

*Suggested Skill Work before/after class- Ring Support Work (Hold at top for 3 counts, bottom dip position 3 countsx 3 reps on the minute for 10 minutes); Muscle-up transitions (2-3 on the minute for 10 minutes); Working on timing/kip for muscle-up

Announcements: 

Labor Day Weekend Schedule: We will not be having CrossFit classes next Monday, September 1st, due to the Labor Day Holiday.  However, we will be holding an Outdoor Labor Day Workout.  Details will be posted later this week!

RECOVER FROM LABOR DAY and REFOCUS-SEPTEMBER 15th- CF BALANCE 30 DAY PALEO CHALLENGE- Saturday, 9am-11am in the CrossFit Studio to meet.  Alternative date will be at CF Dupont Monday, September 17th, from 6-8pm.  During this time all participants, will have their measurements taken.  There will be an approximate hour long seminar accompanied with handouts.  All participants, please register on our website.  The cost is $40.  The winner will receive a free month membership.  For further questions, please email Kari here. 

Comments

[Jake]

Shoulder Press - Worked up to 180, then 3 sets - 1 @ 170

WOD - 142 - subbed air squats for box jumps

[Laura]

SPs: 115 (PR)-3 x 110

WOD: 96 reps Rx'd

[Ramon]

SP: 165(10# down from PR)-155-155-155, WOD: 106 rxd, 2 MU/min x 5 mins

[Nick N]

SP: Worked up to 155; 3x1 @ 145
WOD: 91 Reps

[Chris H]

SP: Worked up to 140, then 3 x 1 @135

WOD: 119 reps, Rx'd

[Sean]

Any reason we can't sign up for a 6pm class today?

[Margaret]

SP: Worked up to 80; 3 x 1 @ 75

WOD: 92 (0 Cal for rowing + subbed air squats for box jumps)

[Chelsey]

SP: Scaling. Worked up to 30; 5 x 3 @ 25
WOD: 82 (V-Ups subbed for K2E)

[Scott F.]

Thanks for putting the suggested skillwork up!

[Lee]

SP: worked up to 95# (failed at 100# - totally mental); 3 x1 @ 85#
WOD: 83 rx'd

[Matt H.]

SP: worked up to 140# (failed at 145), 3x1 @ 135.

WOD: 107 Rx

[Travis]

SP: 145 1RM
WOD: 105 Rx

[Norm]

SP: 135# x 3

WOD: 116 as rx'd

[Katie M]

1RM 80# 3x1@95% 75#

Wod: 91 reps w air squats

[Brian C]

SP: 150 1RM (PR). 3 x 1 @ 140 (failed on third).

WOD: 107 Rx.