Time flies! 18 days to go!

Monday, April 23, 2012

Jog 200 meters
Pigeon on box, 1 minute each
Floor portion of shoulder prep (push up series, plate walk)
Jog 200 meters

Basic Level Gymnastics Warm-up: 
3 Rounds:
3 Attempts Kicking up to Handstand
5 Ring Push-ups
Tri-pod or Frogstand, 10 seconds
10 Overhead squats
10 Kettlebell deadlifts

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Cool down:
Wall extension hold, 3 positions, 30 seconds each
Bottom of squat 2 minutes
Cat on box stretch, 1 minute 


Junkyard dogs!!

A haiku…..

Today is Monday!
Opportunities abound!
Do what you can do.

Today is one of those days.  There will likely be as many variations of movements being done as there are people in class. Standards will be different from one person to the next.  It’s all ok, do what you can do!  When I started crossfit years ago, the scaling options were very limited, though doable.  Scaling meant do what you can do to just “get through” the workout rather than develop the skill and strength needed to perform the actual movement correctly.  The progressions and variations we use today are meant to do just that.  The proof is in the paleo pudding with more people getting muscle-ups, handstand push-ups, butterfly kipping pull-ups, etc. quicker than I ever did.  Bottom line, I wish I had better scaling options.  And so it goes….the evolution continues. 

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