Thursday 12/10/09

Here is last night's WOD:

• Warm up as appropriate
• Stretch/Range of Motion/Mobility Drills

For Additional Warm Up: 1:00 at each station, one time through, no rest between movements -

• Sand Bag Get Up
• Kettlebell Swing
• Burpee
• Air Squat

WOD #1: For Time
15, 12, 9 reps

• Heavy Dead Lift - choose a load that is VERY difficult to complete the movements. In fact, it is appropriate to pick a weight that is so heavy you cannot complete all reps straight through. Intensity!
  
• Burpee

Do 15 Dead Lifts, then 15 burpees; 12 Dead Lift, 12 Burpees; 9 Dead Lift, 9 burpees - all for time.

Recover 3:00

WOD #2: For Time (you should be able to really rip through this one)
21, 15, 9 reps

• Kettlebell Swing - go heavy as you can manage
  
• Sit Up with soles of feet together, knees out (as in Reclined Bound Angle Pose)

Recover 3:00

Kettlebell (or dumbbell) Windmill 2 X 5 on each side. Do all 5 on one side, recover, then do other side. 2 sets each side.

Danielle on the Dead Lift @ 135# - that is the face of INTENSITY, folks!

Hope going for the full range Kettlebell Swing (aka, "The American KB Swing")

Jen, getting strong on the Dead Lift in preparation for her upcoming bike racing season. Can't wait to see how CrossFit impacts her cycling performance!

Kelly, getting some intensity on the Kettlebell! I WISH I could have captured a good shot of her on the Dead Lift, she was killing it at 135#. Good job, Kelly!

Pam The Blam kicking butt on the sit ups! Not sure if that is a smile or a grimace of intensity, maybe both? Proud of you, Pam!

Rad, pulling reps on the Dead Lift. Tapping into his inner athlete, no doubt!

Hope (foreground) and Kelly (background) ripping up the sit ups - so fast I couldn't catch 'em.

Vanessa's first ever CF session. Here, she is learning the "Windmill" using a dumbbell. This is an old school Kettlebell movement. Nice work, Vanessa! Welcome to the crew!