Gitty-up time!
December 9, 2010
AMRAP in 10min
10 Shoot-throughs
5 Turkish Getups
Clean Lesson: One common violation in the clean is pulling to early with the arms, as shown below. Trying to ‘muscle’ the bar up with your arms will limit your ability to clean a maximal load. Adding more weight to your clean will not improve it. You must practice this with lower weights to burn it into your muscle memory.
Below, Darrell is keeping his arms more straight on the pull
Please cancel my 6:30 class. Coming at 4:15 instead.
WU x 2
Reached my goal of 5 Handstand Push Ups. Late by 9 days but I’ll take it considering a few minor injuries that got in the way.
WOD:
AMRAP in 10min
10 Shoot-throughs
5 Turkish Getups (35#)
4 rounds flat
Nice Pat!
Yay for your HSPU Patrick! That’s great
Congrats Pat!
Félicitation Patrick!
I am so excited!! I love those Turkish things!!! It has been way too long!
I like them too. They’re a VERY good shoulder exercise.
Warm-up with some TGUs
35-53-65(bar)-95(bar only right hand)
WOD:
AMRAP in 10min
10 Shoot-throughs
5 Turkish Getups (53#)
3 rounds + 3 TGUs
WU x 2
Cash-in shoulder prep
Practice Turkish Getups
WOD:
AMRAP in 10 min
10 Shoot-throughs (did 5 pushups from feet then from knee)
5 TGU (20#)
3 rounds + 3 shoot-throughs
WU x 2
Strength: Practice Turkish Getups
AMRAP: 10 minutes
WOD: 10 Shoot-throughs
5 Turkish Get-ups
Rounds: 2 rounds + 9 shoot-throughs
WOW! Just when I think that I am not too bad at this thing called Cross Fit, I complete a work -out like today’s and I am quickly humbled! My lack of flexibilty was painfully made obvious to me during today’s WOD! Just one more thing to improve upon!!
Was it the TGUs or the Shoot Throughs you struggled with?
The shoot-throughs were really difficult for me. I like the Turkish get-ups, but the 25# felt heavy!
WU X 2
Practice Turkish Getups
AMRAP in 10 min.
10 shoot throughs
5 Turkish getups
2 rounds + 7 shoot throughs
Good job on that workout Heather
I miss you a ton!
way to go Mum!!! It’s nice to see you in the gym again.
CFWU x 2
turkish get-up
35-53-65(bar)
WOD with 53# -> 3 rounds 3 S.T.
Hi Kevin, please cancel my 5:30. I forgot my gear at home, and cannot make it to 6:30
Kevin, I need to cancel my 5:30 today also. Thanks
Hey Kevin,
We needed to book a 530 instead of our 415 since we are still working on report cards. Could you please free up those 3 spots! (Kerri, Cecile, Beth) Thanks.
I hope you girls are all doing well – seems like forever since I last saw you! Hopefully we can catch up when I’m done with my exams
Back to my books! wow is it ever easy to procrastinate on studying 
It has been forever Gabrielle!!! We miss you! Good luck on your exams….you’ll do great.
Yes, we will have to catch up very soon.
Turkish getups – 20-35-40, then with the 35 bar
amrap 10 min
10 shoot throughs
5 Turkish getups (35lb)
3rounds + 10 s.t. + 1 Tgup
This was tough on the shoulders but a good one to work on for shoulder stability!!
Congrats Pat!!!
Good luck on exams Gabrielle. I know you will do great. It will be good to have you back at the gym.
Thank you Heather
projects are all done – first exam tomorrow am – confident it will go well 
Bonne Chance! or Merde!
Bonne chance Gabrielle!
Hurry up and get them over with so we can have you back to the gym!! It’s not the same without you!!
Oh yeah…good luck too.
Thanks amigos
Hotel WOD in Nfld:
Handstand Pushups (strict) —> 17 consecutive.
Matched PR.
Signal Hill Run —> 16:57
33 second PR.
Yep… same WOD I did Tuesday… but better.
WU x 2
short on time, no strength work
did yesterday’s WOD.
AMRAP in 14 minutes:
7 deadlifts – 7 hang squat cleans – 7 push jerks
Weight: 135 lbs., no drop during rounds
Total: 6 rounds + 7 deadlifts
As everyone said, killer grip workout as confirmed by the ugly handwritting in my WOD book after the fact!
Great job Pierre.
Thanks Marcel.
WU x 2
Turkish Getups – 20-25-35 & 35# bar with right arm (chickened out on trying the left)
AMRAP in 10 min. of:
10 Shoot Throughs (Knees)
5 Turkish Getups (25#)
2 rounds + 5 ST
Wow.
Oh yeah! Welcome Hannah!! Good job tonight!
WUx2
Cashin: Shoulder prep
Practice Turkish Getups – 25 and 35#
AMRAP in 10 min:
10 Shoot Throughs
5 Turkish Getups 35#
2 rounds 10 shoot throughs
Great work 5:30 crew!
Pull-ups x10, x15 (No Bands, Woohoo!!)
WUx2 (KBS instead of pull-ups)
Cashin: Shoulder prep
Practice Turkish Getups – 25-35-45bar-53#
AMRAP in 10 min:
10 Shoot Throughs
5 Turkish Getups 40#DB
Result: 2 rounds + 7 shoot throughs
Good job everyone!!
CW x 2
Cash-in
Practice TG
1 kipping HSPU
WOD @ 25lbs
2 rounds + 10shoot throughs
Fun time at the gym. Missed working out with you, Mrs Carter!
Awesome Gillyon. Congrats!!!
Congrats on your HSPU Gillyon! You’re one strong lady
Way to go on the HSPU, now you’re next for a muscle up!
CFWU x2
Strength: Practice Turkish Getups
WOD:
AMRAP in 10 minutes:
10 Shoot-Throughs
5 Turkish Getups (20#)
= 2 rounds + 8 shoot-throughs
Good job on your HSPU Gillyon
My book says that I only did 2 rounds + 4 shoot-throughs…but I remember counting 8, I was desperately trying to get to 10 before time ran out.
Warm Up x2
Practice Turksih Getups
AMRAP in 10 min:
10 Shoot Throughs
5 Turkish Getups (20#)
2 rounds + 7 ST
WU x 2
Practice TGU’s and stretching
AMRAP 10 min
10 Shoot throughs
5 Turkish get Ups 25#
2 rnds 10 shoot throughs