FORM
I want to spend a few moments touching on the subject of form. Let me start by saying that I am impressed by the seasoned vets as well as the new CrossFitters at TakeOver. I believe each one of you, although not perfect, do your very best to learn and perform the movements properly. The fundamentals classes have been regularly attended and it is showing. To the "new guys" I say, keep it up and continue learning all you can. To the "firebreathers" I say not only continue to improve but keep helping out those with less experience. Challenge Gillian, Dom and the other coaches to find small errors in your form and to keep programming more complex movements. Our box will judged in the community by how fit our members are and how well all of you move. That is why I am extremely proud of the commitment our coaches and you the members have displayed when it comes to form and technique......Keep up the awesome work and please don't take it personal when we tell you to get lower on an overhead squat or your chin above the bar on a pullup. It benefits us all in the long run!!!
-Andy G.
WARM UP-
10 MINUTE
PISTOL & HANDSTAND PRACTICE
STRENGTH-
FRONT SQUAT 5 X 5
THEN:
ANNIE
50-40-30-20-10
DOUBLE UNDERS
SITUPS
Front Squat 5x5
ReplyDelete145, 155, 185, 205(previous 1 rep max), 215 failed on rep 4
Annie-7:31 with butterfly sit-ups
What are butterfly sit ups? Are you working tomorrow Sean?
ReplyDeleteThey are done with the your feet in the position of a butterfly stretch. The bottom of your feet are together.
ReplyDeleteI am off tomorrow.
Great WOD. First time to ever do Annie and loved it.
ReplyDelete10:43
Casey James
Great to see everyone today! Sean it was awesome meeting your mom and Bubba thanks for pushing me on the WOD today. I hope you like tomorrow!!!
ReplyDeleteGood WOD, legs are killing me. 14:42
ReplyDeleteCongrats to my wife, Juls who for the first time did 7 continous double unders for the first time ever!!!!!!!! She tried for awhile on saturday and couldn't get it down, but today she couldn't be held back. Good job babe!!
ReplyDeleteTim: max front squat 145 WOD 9:31
Juls: max front squat 63 WOD 30:31 both with Butterfly situps!!!! If you don't know what butterfly situps are, believe me you are better off not knowing or doing them. hahahaha. Thanks to Brandon for getting us through the WOD today.
Front squatted 5 x 5 with 155 then did Annie in 6:38. Looking forward to FGB tomorrow.
ReplyDelete