Johan asked me if I could get a few volunteers to help out for the Gala Expo he’s putting on this weekend. You would be needed from 8-11pm on Friday and Sunday night. The work is physical as you’ll be unloading and loading many bridal gowns. To compensate you for your time, Johan will give you admission to the show and ballots to win a free car. I’ll also throw in tickets to see the next Hairy Tease play starring Jane Messervier. Let me know today if you’re able to help out.
No strength – with extra time, feel free to work on a goat.
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Score is your total distance traveled.
Mobility
Warmup x2
10 squats
10 Ringroes
10 Burpees
Samson Stretch
Just Row Harder
Total DIstance= 1192
Rowing technique is poor, full extension wasn’t reach plus the handle wasn’t reaching my stomach most of the time.
Worked on handstand pushups with red and green band. Feels easier and more comfortable than before. Manage to get a pullup w no band for the 1st time. I know I can do more when my hands get better.. 🙂
Congrats for your first pull up girl!!!
C’est beau Steph!!
Merci, les filles 🙂
Bravo Steph!! C’est fantastique 🙂
Bravo steph!!
Congrats shelley!!
I still remember The feeling 🙂
yay for first pullup!!!!!
Revolution Ropes have been ordered. There’s a big yellow envelope on the desk with your name. Please place your $30 in it and cross your name off. Thanks!
Mob
Warm-up x2 (10 squats, 10 ring rows, 10 burpees, samson strech)
Practice Double-Unders a bit
WOD: 1520m
Nice race Steve! Good job everyone!
Mobility
WU x2
10 squats
10 ring rows
10 burpees
WOD: 1267m
Rowing is fun!
That’s 2 people with their first pullups today! Congrats Shelley and Steph!
Congratulations to you too Shelley 🙂
Congratulations girls!
Congrats Girls 😀
Wu x2
Goats:
20dips (2 yellow bands/ then 1 yellow band)
70 mountain climbers
20 box jump
Wod:
1410m
Great job owen & amanda! Thanks for The rowing technique tips coach (:
Holy Cow Elissa, your “Goats” were an entire workout! Congrats to the Shelley and Steph on your pullups today too!
Mobility
2 Rounds of
10 Squats
10 Ring Rows
10 Burpees
Samson
WOD – 1571m
Goats
Overhead Squats
Double Unders – Still haven’t made it to two in a row, but got some great tips from Kevin
um, I see everyone did 2 rounds of the warmup, I thought it was only 1?? Oops!
WUx1:
10 Squats
10 Ring Rows
10 Burpees
Samson stretch
Worked on shoulder strength..
WOD: 1267m
Thanks for letting me row with you Elissa…sorry for the umm…mental breakdown(s). Rowing & I aren’t friends yet but I’m working on it. 🙂
You pushed through and finished with an awesome distance! Maybe call it a breakthrough instead of a breakdown lol Great job.
Thanks Joanna. I’m embarrassed to say that I’m actually afraid of rowing…so I need some more practice. 😉
I think you are a trooper & congrats b/c you went into a WOD on your day off to tackle one of your biggest goats. Your a true Crossfitter Amanda!
Modified WU x 2
Worked a little bit on double unders, but didn’t want to gas myself for the rowing.
WOD: 1353m
I always find rowing WOD’s a challenge. Recovery is a bear. Have to work on fuller, more powerful extensions. Great race Shelley.
A big YIPPEE to both Shelley & Steph on your first unassisted pull ups.
WU mobility
10 squats
10 Ring Rows
10 burpees
Samson Stretch
Worked on cleans
got comfortable with split cleans
15-45-55-65-75-95
WOD
1 min row
1 min rest
1 min row
50 sec rest
1 min roow
40 sec rest
1 min row
30 sec rest
1 min row
Total dist …..Forgot to mark it down but was told 2 meters more than Steve….1530 ish
Great job Elissa and Amanda! needed the cheering at the end!
1532m
mobility + 2x(squats+ring rows+burpees+samson stretch)
WOD
1 min row
1 min rest
1 min row
50 sec rest
1 min roow
40 sec rest
1 min row
30 sec rest
1 min row
total meters 1705 m.
Steve (M/36/200)
Modified WU x 2
Worked on DU’s thanks for the tips coach.
Just Row Harder = 1530
It was a fun race Mario. It looks like Marc got a couple boat lengths on us though. Nice Work Sasquatch!
Thanks 🙂
Modified WU x2
WOD – 1335 metres
Goat: worked on Double unders, got a PR for 19 reps 😀
Total 1395