Take a look at the 10 components of fitness. There are 2 on the list that many people see as the most important. Can you guess? You’re right – strength and endurance. And while CrossFit states that he or she is the most fit who is balanced among all the components, I beg to differ. You can’t maximize your cardiovascular endurance if your calves are so tight, you get shin splits when you run. You can’t maximize your strength if your hips are wound up so bad that you can’t reach depth in a squat. You can’t demonstrate coordination and balance in a snatch if your shoulder’s range of motion won’t allow you to get the bar overhead.
Everything hinges on mobility/flexibility. You hopefully brush your teeth every day. Why? Because it’s good for you, and it’s a habit. Make mobility and stretching a habit. Why? Because you’ll maximize your abilities and it’s good for you.
Strength – One-arm OH Lunges x 10 steps
Row 2k
Compare to April 15/10
Mobility + WU x 1 8 strict reps
Strength:
1 arm overhead lunges x 10 steps
30-35-35-40
WOD 2000M Row
7:34.4
Cashout: Bunch of stuff
-10 strict bar to back of neck pull ups
-2 strict as slow as possible up/down pull ups
-10 strict smallest finger grip on block pull ups
– First two double unders in a row. Was able to do up to 10 in a row after.
Good job on the rowing and doubles Francis!
Thanks Coach!
Mobility
Warm up x1
Strength: 1 arm overhead lunges x10:15, 20, 25
WOD: 2000 meter row: 9:04
Cash out: barbell roll
Great job everyone….great class Mario!
Mobility
Wu x 1
Strength oh lunges x 10 steps (5 each leg)
40/ 53/ 70/ 70
Wod: row 2k
7:41.3
I wanted to quit at 1000m wowsers! Should do more of this.
Great work 6 amer’s, and great class Mario!
Please cancel my class this morning cannot make it will
Come to a later one
WU x 1 (strict, 8 reps) + 10 KBS + 10 wall bals
Strength – One-arm OH Lunges x 10 steps (5 each arm)
25-35-45-53-53
WOD: 2000m row
Time: 7:22.9
Cashout:
– 8 Pullup negatives
– 60 Double Unders
– 40 Double Unders
– 8 Pullup negatives
– 10 Shoulder Press (45#)
– 10 Shoulder Press (45#)
Fast!
I’m very impressed you anything left for a cashout after that frickin’ fast time! Nice work!
Thanks! I was in the first heat so I had some time to rest before cashing out 🙂
Is that the actual cashout or just your own?
Just my own. The cashout was to work on a skill, a goat or mobility. Mario had a list on the board for other ideas as well.
Great job!!!
Good work this morning 6 & 7 AM. The rowing was very consistent, everyone started on a good pace and not much slowing down after. No one broke down on technique as well. A+
Also, awesome race between Daniel & Blake, finished 0.2 sec of each other! Great work.
WU-ish. Came late.
One-Arm OH Lunges x 10
30 – 35 – 40 – 45 – 53
WOD: Row 2k
7:35.6 (23 sec PR)
Nice race Daniel, I knew it was going to be close but not THAT close!
Great row time, Blake!
Wu x 1
OH lunges x 10
35-40-45-50
Wod: 2k row
8:32. no PR but a good one. (PR is 8:23.8 from October’s end of paleo)
Took the remainder of the time to do some barbell smashing on the quads and lacrosse on the calf/achilles
Mob
WU x 1
Strength: one arm OH lunges x 10 steps ( 5 each arm)
15-20-15-15
Those were a lot harder than I thought they would be! My arms were still sore from Sunday’s WOD, maybe that had something to do with it!
WOD
2k row
Time: 10:02- unfortunately not a PR, PR was set back in October at 9:40…..I guess that’s what some time off will do to a person……
I agree the OH lunges were tough after Sunday.
2k row: 159.8
Typo?
LOL yes. 8:59.8
Youre welcome! 🙂
MOB, WU x 1
WOD: 2K row
Time = 7:23.8
Was a little short on time so I had to leave right after and never got to work on the cash outs.
Nice time on your row, Sheldon!
Strength:
1 arm overhead lunges x 10 steps
40-50-70
WOD 2000M Row
6:39.7 – damn near killed me, started sprinting at 700m left…bad idea.
Good class Kevin.
nice job Dave!!
Wow!
wow fast time i have some serious work to do to get even close to that time.
Holy crap! Well done Dave 🙂
2K Row -> 7.27.1
Practiced handstands instead of lunges due to groin injury.
mob wux1 8 rep
strength one arm OH lunges x 10 rep
35-45-53
wod row 2000 m
time = 8:41.4
Wu x 1
Strength oh lunges x 10 steps (5 each leg)
40/ 53/ 70/ 70
WOD: Row 2k
Time: 8:18.7
started off too slow. First time doing the 2k row
Mob + Warm Up x1
Backsquats 7×5 @ 190 (3 week side project)
1 arm OH Lunges x 10
35#, 50# Had some shoulder issues that wasn’t compatible with these. Probably better reason to do more at lighter weight.
Row 2k: 7:57 (PR is 7:42)
Lots of impressive times on the board!! Good job guys!!
Mob + WUx1
One-arm OH KB Lunge – 10 steps
35-40-45-50-70
WOD: Row 2000m = 7:30.5 (PR by about 1:30… no idea where that old PR comes from)
Cashout:
2×10 GHD situps (2nd set 10#)
2×10 GHD Hip Ext (2nd set 10#)
Congrats on your rowing PR, Mario.
Actually, it was a 20s PR, 9min was my RUNNING 2k time.
mob.. WU
overhead walking lunges
35-50-53-70
thanks for talking me into the last one Amanda! lol..
row 2k
7:05.3.. this hurt alot, I had the damper set at 8 which is what i would normally do for a 500, what I figured out at the 1500 mark was it doesn’t work for 2k! lol..
15 minutes of DU practice..
Awesome row! It came really close to being under the 7 min mark! 🙂
Good job tonight you had to dig deep to finish that one.
Impressive row! Sub-7 next time for sure. 😀
Mobility
WUx1
Strength – One-arm OH Lunges x 10 steps
25-30-35-40-45
WOD: Row 2000m 8:49.2
Cashout:
2×10 GHD Situps (10# Ball)
2×10 GHD Back Extension (10# Ball)
Thanks Amanda Great Class!
OH Lunges 10 steps
35-40-45
WOD: 2K row
Time = 9:25.3
First 2k row, I’ll know for next time give more!
Mob + WU x 1 (8 reps)
One-arm OH lunge x 5 steps each side
0# – 20# – 20# – 25#
2000m row : 8:12:6
My strategy was to find a nice easy pace (2:10 / 500m) that would put me somewhere under 9 mins. But then Miss Amanda came up to me when I had about 500m left and told me that I wasn’t pushing hard enough “Maddy would you please row harder?”. At first I said no because I didn’t want to push my knee too hard, blah, blah, blah… But really my knee was feeling fairly well so I cranked it up a bit to a 1:36 pace. Just wished I could have kept that pace for the whole last 500m. Next time! Still a 26 sec PR from my post-Paleo challenge benchmark last March.
Thanks for the push Amanda 🙂
Way to go Maddy!!! 🙂
lol! I love Amanda’s technic to push people. I can picture her saying that. I believe she’s said something similar to me once. “ummm Val, please put more weight on that bar.”
LOL!
Maddy that was fun to watch. You “cranked it up” all right. It was awesome.
Great job on the row, Maddy 🙂
Mob
Wux1
Strength- one arm OH walking lunges
20/25/30/35/35- funny how they gas the crap out of you. A slow movement like that!
2k row—9:12 and it sucked all 9:12 minutes!
Worked on wall balls 8lbs -20 reps
And mobility on hips
great class Amanda !
Mob
Wux1
Strength-20-25-30-35-40
Wod-2k row
7:35
Awesome row time Dan 🙂
WU x 1 (8 strict reps)
One-Arm OH Lunges x 10
40 45 50 53
WOD: Row 2k
Time – 8:09.4 (PR 13.1 sec)
Thanks for the push at the end Frank.
OH lunges
35 50 70
Row 2k
7:02
Mobility.
Nice row, Darrell 🙂
mob
wux8
one arm lunges
40,53,53,70
row 2000m
7:10.4 pr of 20sec over paleo wod
cashout
2min amrap 24″ box jumps vs Tom
39reps good thing Tom lost count or he might of won.
OH lunges
15-20-20-25
2K row
10:08
Prep class rocks, good job coach Amanda!
WOOHOO!! Great job tonight Annie!
Yay for posting!
Woohoo pour ton premier post!!
Wu x 1
Single hand overhead lunges
35,45,53,70
Single hand overhead bottom up kettle bell lunge?
35# x 5
Double 70# Russian kettle bell swings x 5
2k row
Score: 7:07.8 (7 sec pr)
WU x 1 (8 strict reps)
One-Arm OH Lunges x 10
25-30-35-40
WOD: Row 2k
Time – 7;39.4 (first time rowing 2k)
Worked on DUs and managed to string together 12 in a row!
Great class Amanda! Thanks with the DUs pointers!
That was awesome. I said: “Spencer, stop doing double-single-double. Try just doubles.” I gave him a quick tip and left him to practice them. And then out of the corner of my eye, I see him firing them off like he had been doing them for years. Like they were EASY. Nice work Spencer, CrossFit looks good on you! 😉
Coach Amanda strikes again!
WU x 1 (8 strict reps)
One-Arm OH Lunges x 10
40-45-50-53-70
WOD: Row 2k
Time – 7:00.6
Thanks for the race jack!
Mobility
WU
Strength OH lunges
15-15-20-20
I messed up the first set & forgot to change hands. Oops
WOD
2K row- 9:37
Cash out 2:32 planks & practice doubles
Mobility
WU X1
Strength: OH Lunges
40-40-53-53-53
WOD:
2K row 7:36:4
Cashout:
2 Muscle ups EMOTM for ~ 8mins
Mob, WUx1 (35# OHS/GM and jumping pullups)
Strength – OH lunges
20 – 25 – 30 – 30
The hardest part was keeping the weight balanced and locked out overhead…these were pretty neat though!
WOD – 2k row
Time: 7:53.6
(4 second PR from end of October!)
Cashout – Accumulate max plank hold in 5 mins: total 3 minutes in plank