A potpourri of crossfit movements tonight….can I say potpourri in the same sentence as crossfit?
A very energetic and super fun group tonight…we put the new speaker and my new playlist to the test tonight. I like that combination as I cant hear Bish’s comments on my music selection:)
We started with a focus on our feet. Jumping to landing stances aiming to land solidly and consistently at a width we can comfortably overhead squat from. From there we spent some time on the Burgener progression and skill transfer exercises of pressing snatch balance, heaving snatch balance and full snatch balance with the dowel and then some weight.
Power cleans were up next with 3-3-3-3.
Folks were well warmed and ready to hit Dave’s concoction of “Annie goes overhead” from this morning.
Lots of great skippers tonight and thus a wide variance of times. Like Dave said this morning, don’t immediately give up on those darn double unders without giving them your most honest effort. Forget about the clock and focus in the moment on the movement. There are lots of folks who start to string them together when they are completely exhausted and need to rely on technique. Having my own near meltdown surrounding double unders not too long ago in the last OPT workout, trust me I know they are most frustrating movement ever.
After the WOD I thought for sure the soaking wet tshirts and spent faces meant folks would have had enough. Nope, a good number of the crew hit some of the mini benchmarks.
What are the the mini benchmarks you ask? Check out our new whiteboards by the bleachers….each month there will be a few benchmark movements posted there. Idea is that you work on them on your own warm up or cash out (coaches always reserve the right to throw in anywhere;) and sign your name when you have successfully completed the task.
This month’s mini benchmarks are:
50 unbroken overhead squats
10 dead hang pullups
25 unbroken ring dips
20 unbroken ring push ups
Get at ‘em…test yourself and get your name on the board. Not sure you got the full range of motion to be legit??….ask a coach, they wont be too shy to thumbs up or down.
Times and weights for Overhead Annie
Nigel 7:18 (115)
Bish 8:45 (155 & 5 GHD per round)
Jeff 10:48 (155)
Chris M 15:00 (115)
Nathan 8:24 (135)
Foley 13:40 (115)
Chris Go 15:29 (95)
Stan 14:08 (115)
Pam 15:15 (75)
Dr. Meg 8:30 (95)–youre right Mike, that does sound cool
Amber 14:45 (75)
Al 19:35 (65)
Ellen S 15:15 (65)
We also had a guest appearance by Greg An who stuck around for the skill and strength portions tonight, but oddly did not feel like hitting overhead annie for the second time today;