Three rounds for time:
21 Dumbbell swings (55 pound )
Standing in the Pacific Ocean!
I started my day at 6am at CrossFit Marina with Steve and Denise. They put me through the 21, 18, 15 etc back extensions with the 400m runs in between. Compared to the time last week with 45# good mornings, I managed to pump it out faster (slightly) in 15min flat. I was talking to Steve and Denise after the WOD, and they suggested I check out CrossFit Balboa.
So I drove down to CrossFit Balboa and met John, Max and Gillian. It was cool to see a CF gym with their own programming. Asked a few questions and got to see some people go through a deadlift/ring dip WOD. Very nice place.
As the picture shows, we went to Huntington Beach (AKA. Surf City) and went in the Pacific Ocean. It was 57 degrees…not too bad. Saw a lot of surfers too. Now they were cool!
And for my evening expedition, I ventured down to Coach Burgener’s gym (AKA. Mike’s Gym). I got to spend a fair amount of time with the olympic lifting guru himself, getting coach through the basics of the Burgener warm-up. Let me tell you, we’ll be starting to do this warm-up at the gym very soon on occasion. I learned so much and would love to get to one of his certs.
In this workout you move from each of five stations after a minute. This is a five-minute round (for 3 rounds) from which a one-minute break is allowed before repeating. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Image courtesy of www.crossfit.com/cf-affiliates/
Tanya West of CrossFit North Fulton. Born with Spina Bifida and paralyzed from the waist down. CrossFitter for over a year.