RX THE WOD

Getting Better at Overhead Lifts

Posted on October 18, 2011 by

As overhead squats and snatches are one of my toughest challenges I was told to practice the Burgener warmup every day. This video has a great way of putting it together with the skills transfers to the snatch and overhead squats.

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No More Excuses

Posted on October 17, 2011 by

After seeing Kyle’s video I should never again have excuses in the gym. Truly Inspirational.

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Snatched and Crushed Again

Posted on October 17, 2011 by

Every few weeks when I get emboldened with progress, CrossFit shows me who’s Boss… That’s exactly what happened today as I attempted 60 olympic snatches with some other odd forms of entertainment like rope climbing. In this sport of constantly varied fitness I may get an easy day tomorrow… (yeah, right)

WOD
3 rounds for time:
– 20 squat snatches (65/95lbs)
– 15 ring dips
– 2 rope climbs (20ft)

TIME: 22:22 (scaled 75/65/45lbs)

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Rowing with Nicole

Posted on October 16, 2011 by

Second benchmark workout in a row this week. This is fun. I love pullups and I’m warming up to the C2 rowers… Slowly.

Benchmark WOD “Rowing Nicole”
As Many Rounds as Possible in 20 Minutes:
– Row or Run 400 M
– Max Pull-ups

SCORE: 58 pullups in 5 rounds

My new friends, the C2 Rowers

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24 WODs in 24 Hours

Posted on October 15, 2011 by

Crossfit South County showed us that there is no limit to the extreme CrossFitters can take. 24 really tough WODs in 24 hours were completed. Simply Incredible!