Archive for October, 2010

Isabel

30 Snatches for time.

Rest

“Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come back with self-respect, with new power, with an advanced experience that shall explain and overlook the old.”
Ralph Waldo Emerson

Hang Power Snatch
7×2
Use approxiamately 50% of your 1RM, go for max speed.

AMRAP in 20 minutes
6 Box jumps
12 Wallballs
24 Air Squats

Happy Birthday Kerrie D

21-15-9
Overhead Squats
Burpees

Floor Press
5-5-5-5-5

This WOD coming up prepare yourselves.

7 rounds
10 Kettlebell swings
10 Pull ups

AMRAP in 9 mins
5 HSPUs
10 Pistols
15 Sit ups

Rest

“Make your fighting stance, your everyday stance and make your everyday stance, your fighting stance.”
Miyamoto Musashi

For martial artists this is quite obvious for CrossFitters how can we use this. As you read this as yourself where is my lumbar curve? The positions we use for best application of strength and power and safety in our workouts are the natural postions we should hold our bodies always. Core tight, lumbar curve, Shoulders back chest up. Posture is important in and out of the gym.

Yesterday’s class with our visitors from Queensland. It was great to meet you guys.

3 rounds
30 Wall balls
20 Push ups
10 L-Pull ups