CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Monday, November 30, 2015

Front Squat

Monday, November 30, 2015

Coach Meriah

(11AM) 12 of us including Cookie, Charlie, Tom, Bob, Dan, Steve C, and me

Warm Up

~750m Row followed by 4 rounds of Plank Hold, Superman, Hold at Bottom of Squat (20 seconds work/ 10 seconds rest)

WOD

20 min:
Front squat to a box (box set to parallel with normal foot stance). Work up to several heavy singles.

Dan and I worked out together warming up with 45#, 95#, 115# and 135# before heavy singles at 155#, 165# and finally 175#.  Pat pointed out to reach back more with butt and keep shins vertical.

then

AMRAP 12, alternating each exercise with a partner:
7 Deadlift
7 Hang power clean
7 Front squat

L3 – 135/95
L2 – 115/75
L1 – 95/65

Dan and I partnered up and he talked me up to L2.  He started with deadlifts, then I did the hang power cleans, then he did front squats, then I did deadlifts.  We completed 3 + 28 rounds with me finishing with deadlifts.  This was a tough workout and my form was really off for the hang power cleans.  Ben gave me the best tip of pushing my butt towards the back wall when receiving the clean in a quarter squat.  That got my back more upright instead of hyperextending with my hips forward.

The Ghost

Wednesday, November 25, 2015

Coach ??

(11AM) 7 of us including Steve B, Stacey, Tom and me

Warm Up

3 Rounds with a beaded rope
20 Side Straddles
20 Forward Straddles
20 Skier
20 2 jumps on the foot alternating

WOD

“The Ghost”
6 rounds of:
1 minute of rowing (for calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

I was pretty balanced on this workout, but my scores didn't weren't very impressive.  On the row I managed 13+14+15+14+14+13 = 83 calories.  Going into the burpees was tough after the arms are spent and I managed 10+10+8+8+8+9 = 53 burpees.  Then the double unders were even worse, I could rarely string two together and counting double under attempts, I had 16+12+16+13+11+12 = 80.


Sunday, November 29, 2015

Gymnastics

Sunday, November 29, 2015

Coach Amy

(9AM) 10 of us including, Matt, Matt, Kat, Steve C, and me

Warm Up

4 Rounds of walk up massage room stairs, run normal stairs, and 10 reps of ATYT, rows, y's or rounds

Then leg swings in two planes, when rotating make sure to point toe up.  Then with lacrosse ball massage foot, top of quadriceps, and glute one minute each place, each side.  With band, flex glute, then quadriceps, then pull foot forward with band and pause before lowering

Strength/Skill

4 rounds with a partner do hamstring push-ups, pike sit-ups, bar ice cream makers and strict toes to bar.  I partnered with Steve C and instead of doing 5-10 of each motion, we did 3-5 of each.

Gymnastics Workout of the Day

12 Minute AMRAP:
10 Candlestick Handstand Push-up
10 Pike Heel (Hell) Taps
10 Candlestick Jumps
10 Jumping Lunges

I did Candlestick to Handstand attempt against wall or Headstand.  On the Pike Heel taps, my shoulders were pretty far back.  I did well on the Candlestick jumps but used a folded over mat.  I could do the jumping lunges properly.  I completed 2 + 1 rounds.

Saturday, November 28, 2015

Clean from Blocks

Saturday, November 28, 2015

Coach Meriah

(9AM) Emily, Samantha, Matt, Anke and me

Warm Up

On your own, I did some arm circles and "Burgener" style warm up with PVC.

Clean from Blocks

Set up the blocks and with plates, bar should be low on thighs ready for the second pull.  I did a few sets at 40kg and then starting adding weight.  Drive from legs and direct bar up as you drop into a squat and then lift to standing (no jerk).

I went from 40kg to 45kg, 50kg, 55kg, 58kg and finally 60kg.  I felt pretty good and as soon as I stopped pulling with my arms and instead focused on my legs and a jump it became significantly easier.  Meriah was kind enough to send some video from one of my attempts.  I need to work on bringing my elbows around, dropping faster and relaxing my hook grip sooner as I get under.  Matt put up 120kg today.

Spent about 30 minutes on this and cooled off with squat against wall and flared legs against wall.

Tuesday, November 24, 2015

CrossFit

Tuesday, November 24, 2015

Coach Meriah

(11AM) Tom, Steve B, Tim, Michael, a couple of others and me

Warm Up

Run to the fence and back.  Then 3 rounds of a lap around the rig 5 ring rows, 5 burpees, 5 inch worms with dive bomber, 5 kips/leg raises and 10 Overhead squats with PVC.  We changed it up a little bit by shuffling around the rig.  I cut the reps short on nearly all of the rounds and still felt warm and ready to go for the workout.

WOD

For time 400m Run, 50 Pull ups, 400m Run, 50 Push-ups, 400m Run, 50 Sit-ups, 400m Run, 50 Air Squats.

I scaled this workout to 35 reps and finished in 18:22.  My first run was under 1:50, my last run was on the order of 2:30.  The pull ups were the toughest and took nearly four minutes.  I did 4 then 2, 2, 2, and then quickly went to singles.  Meriah tried to improve my form to focus on a kip from shoulders and engaging lats when “weightless.”  I was wildly swinging my legs and not maintaining a good hollow body.  For the push-ups I did sets of 5 to 20 and then sets of 3 to 32, before going 2 reps and 1 final rep.  I did the sit-ups in 3 sets and the air squats in 2 sets.

Finished with mobility – couch stretch.

Monday, November 23, 2015

Back Squat

Monday, November 23, 2015

Coach Meriah

(11AM) 7 of us including Charlie, Daryl, Steve B and me

Warm Up

Run to the fence, 20 air squats, run back.  Then 3 rounds of 10 goblet squats, 10 RKBS, 10 one-legged deadlift, followed by jog down and back, shuffle/swing arms down and back, jog backwards, high knees back, butt kickers down, singing in the rain back.

WOD

20 minutes to work up to 3 heavy 5 rep back squats.

I started with the bar, went to 95#, 135# and then did my first heavy set at 155#.  I went up again to 165#, but was not getting low enough.  I did another set at 165# trying to get lower, but Meriah confirmed I need to get 1-2 inches lower.

then

Workout from 2015 Turkey Challenge – 21 calorie row, 3 eleven foot rope climbs, 15 cal row, 2 rope climbs, 9 cal row, 1 rope climb and finish with 20 box jumps (24”/20”).  The pros were finishing in 4 minutes using ski ergs instead of a rower.

It took me 8:03, but I paced well and felt comfortable through the entire workout.  I opted for a 20” box and am glad that I did.  My back felt fine throughout the whole workout.  I tried to do a legless rope climb, but did not get very far.

Finished with mobility, squat against wall and flared legs.

Tuesday, November 17, 2015

Lower Back Pain

From Friday November 6 to Thursday November 12 I went to CrossFit 7 days in a row and was understandably feeling a little beat down.  I took Friday off and then went for swim Saturday morning.  I felt some lingering tightness, but nothing horrible so I did some strength work on Saturday as well.  On Sunday, I did the gymnastics WOD and it crushed me.  I was working on kipping pull-ups and the explosive nature combined with fatigue forced me to really scale back the last 5 minutes of “Mary”

The net-net is that my back felt pretty bad.  Sunday, I did the usual foam rolling, vibration massage and stretching with no relief.  I took a Vicoden and was still up periodically through the night.

Monday morning I popped a 325mg Tylenol and another 500mg around 9:00 AM and the pain subsided significantly.  I took another 500mg around 2:00 PM and then left work early to get some professional help.

I went by The Joint in Arvada and was warmly greeted by Dr. Sean and his receptionist Sierra.  After filling out a lot of paperwork, providing an oral history and an evaluation, Dr. Sean went to work.  He treated two spots in my middle and upper back and then worked L5 in two directions.  His post assessment showed that my pelvis was more evened out and that I should come back on Wednesday.
That night I took 325mg of Tylenol which was pretty useless, but I supplemented that with a heat pad on my lower back which felt really good.

Tuesday morning felt as bad as Monday morning so I took 650mg of Tylenol which really kicked in around 10:00 AM.  Hopefully rest and stretching continues to help.  I intend to go to my appointment on Wednesday and can hopefully return to training on Friday.

After Wednesday’s session, the majority of the left lower back pain resolved, but the center of my back was now experiencing point tenderness that I had not previously noted.  I tolerated it the best I could and visited the chiropractor on Friday.  He did some adjustments but avoided L4 (where the point tenderness was isolated to).  He recommended no more heat and to ice it to reduce inflammation.

Starting Friday night I used ice and an Advil and my back felt substantially better.  It was pretty good on Saturday and I took another Advil Saturday night prophylactically.  This seemed to do the trick.  I ended up going to yoga Sunday morning without issue.  

Monday, November 16, 2015

Mary

Sunday, November 15, 2015

Coach Amy

(9AM Gymnastics) – about 12 of us including Andrew, Ben, Randy, Kat, several judges, and me

Warm Up

400m Run followed by shoulder circles, rolling shoulders forwards and backwards, rolling wrists, lightly stretching neck, series on gymnastics mat including straight leg bear crawl, forward crab, reverse crab, seals, cartwheels, 1 armed cartwheel, forward rolls, forward roll into a pistol.  I did pretty good on this except for cartwheels.  After a shoulder roll, Coach Amy explained the forward roll:  Start with arms above head, touching ears, squat down very low, place hands on mat in front of you, place head on mat in front of you, keep chin tucked and push off.  I did my first ever forward roll!!

4 rounds of 30 second handstand holds facing the wall.  I did not get very close to the wall, but got closer than usual (~3 feet away).  I was able to hold 30 seconds for the first two.  On the last two, I managed about 20 seconds.

Squat warm up, regular, narrow stance, wide stance.  Pistol warm up by holding leg out.  Kips on pull up bar.

Handstand Push-up Ladder starting going from 3 abmats, 2 abmats, 1 abmat, flat, 45# plates deficit, 8” box deficit, 12” box deficit.  I successfully kicked up, but did not hold very well on the first station before getting in line.

WOD

“Mary” – 20 Minute AMRAP of 5 Handstand push-ups, 10 Pistols (alternating legs), 15 pullups. 
The last time, I did Mary was on August 21st with Coach Rich (5 + 29).  That time I did headstand holds, pistols to 20” box and pull-ups.  This time I opted for handstand holds and with fatigue that turned into attempts to get into handstand position.  This time, I only managed 5 + 2, but my quality of movement was much better.  Amy explained a little about kipping pull-ups and was emphasizing the extension after bending your knees to explode over the bar.

She told me to work on kick-ups at home by getting low, going forward about a foot further than your instinctive aim point and lifting one foot off the ground as vertical as possible and only lifting the second foot off the ground a few inches.

I cooled down with some banded shoulder stretches and foam rolling.

MBS Strength - Clean, Front Squat, Jerk

Saturday, November 14, 2015

Coach Meriah

(9AM Strength) – about 8 of us including Anke and me

Warm Up

Self designed, I did some Burgener style stuff with shoulder shrugs and high elbows and then went through a clean sequence with an empty barbell

Workout

Clean-Front Squat-Split Jerk, work up to heavy.  I did two sets at 40kg, 45kg, 50kg and finally 3 sets at 60kg.  This took about 30 minutes.  I felt pretty good about the sequence, even though I wasn’t going very heavy.  I need to focus on really punching down during the jerk.

Snatch Lift off:  Starting in a snatch grip raise bar to about knee level focusing on shoulders back, neutral back.  I felt pretty good about this as well and Coach Meriah confirmed that I was not hyperextending my back.  I do 2 sets of 3 reps at 40kg and 2 sets of 3 reps at 50kg.  This took about 15 minutes.

Finished with mobility, squat against wall, flared legs against wall, foam roller on back.

Strength on Saturday is kind of loose.  On Tuesdays and Thursdays, strength is slightly more formal with a recommended workout.  I am glad I checked it out and should try to attend more often.

Thursday, November 12, 2015

Michael

Thursday, November 12, 2015

Coach Meriah

(11AM) Bill, Tom, Dan, Ilian, Amy, Sam and me

Warm Up

Run or Row then EMOM for 10 min
Even – Jump Rope (singles, front/back, wide/narrow, 2/2 on one foot, crossovers)
Odd – 3 strict pull ups + 10 lunges (5 each leg)

Workout of the Day

“Michael”
3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.  The price of freedom, and it’s worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

This was a long workout that I made a point of just grinding through.  I did scale to 35 hip extensions and 35 sit-ups.  On the first round, I did good mornings with a 35# kb, but after that the GHD’s were free for hip extensions.  I finished in 26:21.

I finished with some child’s pose and foam rolling.  Despite reasonable form, the fatigue caused me to feel the hip extensions in my low back.

Wednesday, November 11, 2015

Three Wise Men

Veteran’s Day - Wednesday, November 11, 2015

Coach Pat

(11AM) – 15 of us including Ilian, Charlie, Tom, Bill, AJ, Mandy, Ericka (husband was a SEAL) and me

Warm Up

Run around rig several times, then shuffle around rig, then sweep around rig, high knees, butt kicks, quick high knees, Samson stretches, Samson twists, Squats, Bound into Squat, Inch worms, Lunges, maybe a few others.

Burgener warm up with PVC then 10 minutes to work up weights for the WOD

WOD


“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

L3: 185/125 lbs, 24”/20”, 20/14 lbs
L2: 135/95 lbs, 24”/20”, 20/14 lbs
L1: 95/65 lbs, 24”/20” Step-Overs Allowed, 14/8 lbs

I used 65# for ”Jeremy” and completed 2 rounds in 4 minutes.  I could snatch the weight, but had poor range of motion on the overhead squat.

I used 95# for “Ben” and finished 1 + 8 rounds in 4 minutes.  After the first 5 pull-ups, I was doing them 1 at a time.

For “Beau” I used a 20” box and 14# wall ball.  I again got through 1 + 8 rounds in 4 minutes.

It was a good workout and a good way to recognize Veteran’s Day and the sacrifices of our military.

Finished with 500m cool down row and 2 minutes couch stretch each leg.  I did some foam rolling on my back as well.

Tuesday, November 10, 2015

Wall Balls

Tuesday, November 10, 2015

Coach Meriah

(11 AM) Tim K, Dan, Erika and me

Warm Up

Run 200m, 10 lunges, run 200m, 10 squats, run 200m 10 lunges, run 200m, 10 squats.  With band at top of quad pigeon pose center and turning torso out and in, with band at ankle move around, with band wrapped around hamstring move around doing air squats in between movements to get a feel for mobility.  Also did some banded shoulders and lats.

Technique

Wall ball shots using light (10#), medium (14#) and heavy (20#) wall balls try feet normal, wide, narrow and jumping.  Think about toes forward.  Other tips included trying to round arms/follow through and resting with ball on head or chest.  For speed try launching wall ball, cycling the squat and then catching the wall ball.  Work on virtuosity of movement!

WOD

4 Rounds for time: (15 min cap)
35 Wall balls, 20/14 lb. to 10/9′ target
15 Ball slams, 40/30 lb.

L3 – Rx
L2 – 30/20 lb. slam ball
L1 – 25/10 reps w/ modified weight

This was a deceptively tough WOD.  I used a 14# wall ball and 25# slam ball.  On the upside, I had very few no reps which I counted (not hitting the target or hitting the bottom of the target), however I did break them up into 7’s and 5’s.  The slam balls were better, but I broke those into 5’s as well.  I finished in 14:50, just below the time cap and felt really good about the effort.  My form was better on all of the motions, but my speed left a lot to be desired on the slam balls.

Mobility – finished with couch stretch and foam roller on back.

Monday, November 9, 2015

Deadlift

Monday, November 9, 2015

Coach Meriah

(11AM) – Steve B, Bill, Tom, Dan, Charlie, Mark a couple of others and me

Warm Up

Run to the fence and back.  Then floor stretches.  Then 20 seconds work / 10 seconds rest of plank walk ups, kettlebell swings (26#), Goblet Squats (26#).  2 rounds with rest, then 2 rounds no rest and then squats and hold squat at the bottom during rest.

WOD

15-20 min:  4-5 sets of 3-4 reps, working up to over your workout weight.  Do 4-5 pushups/dips between sets, finding a good movement for workout.

I started with 95# and then went to 135#, 185#, 205# and 205#.  I tried ring dips, push-ups and parallel bar dips between sets.

then

5 Rounds for time:  7 deadlift (275#), 10 dips, rest 60 seconds.  L2:  225#; L1:  185#.

We want this to move quickly through deadlifts and the upper body press. Scale the weight and dips to jumping to allow yourself to move ”unblocked” through the wod.

I used 185# and a mix of parallel bar dips and jumping bar dips for the workout.  The deadlifts went pretty smooth.  The dips were exhausting.  I went from 6 on the first round to 3 on the final round before switching to jumping.  I finished in 8:48.

Finished with mobility, flared legs against wall, squat against wall, rotate legs in each direction on the floor.

Sunday, November 8, 2015

Rope Climbs

Sunday, November 8, 2015

Coach Amy

(9 AM) Kat, Ben, Andrew, Matt, a couple of others and me (7 total)

Warm Up

Sequence of loosening the wrists up, prayer position pointed up and down, triceps extensions with band to loosen up the elbows, hug yourself with palms pointed out, plank with wrists pointed forward.

Relay with KB at shoulders, 5 wall balls, 20 single unders, 2 rope jumps.

Strength

10 Rope Climbs.  These were supposed to be legless up and down, I used my legs and a Spanish Wrap



7 Pull-up Rope Holds.  Most folks were managing 10 plus seconds.  I was managing 3-4 seconds.

WOD

7 Min AMRAP of 20 double unders and 10 v-ups.  I counted double under attempts and did tucks instead of v's from the hollow body position.  I completed 3 + 12 which I was pretty pleased with.  Afterwards I played around with a speed rope and was able to string together 3 double unders.

Saturday, November 7, 2015

Hero - Glen

Saturday, November 7, 2015

Coach Rich

(7:45 AM) about 8 of us including me

Warm Up

I got there about 7 minutes late and got in a half rope climb, downward dogs, push-ups pivoting into cobra, floor stretches.  Then we loosened up the shoulders with a barbell and did a light clean sequence.

Workout of the Day

“Glen”
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

I did a few sets at 75# and decided to stay there.  The 30 Clean and jerks went pretty quick and I was done in about 4 minutes.  I did the first 10 straight through before breaking up the set.  The mile run was OK but slow.  The rope climbs were quickly exhausting.  I did 3 and then on the 4th only went up about 10 feet.  I did another 10 foot rope climb and decided to call it at 5 rope climbs.  The second mile run I was walking for stretches back up the hill.  I started the burpees in sets of 5 and quickly felt the strain.  I was committed to getting through 50 and finished in 46:18.  I was very impressed by how many people Rx'd the workout.

Friday, November 6, 2015

CrossFit Tabata

Friday, November 6, 2015

Coach Jeremy

MBS II (6AM) – Taylor, Chris, 3 others and me

Warm Up

5 rounds of 15 seconds on 10 seconds off of Russian KB Swings (12kg), Goblet Squats (12kg), Kip Practice, Ring Rows

WOD

“Tabata This” – Air Squats, Row (for calories), Pull-ups, Sit-ups, Push-ups.  Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times.  Each exercise is scored by the weakest number of reps in each of the 8 intervals.  Rest 1 minute between rotating exercises.

I enjoyed this workout.  We did Air Squats to a med ball and I was able to get between 9 and 10 on all of the rounds (score=9).  Rowing was also pretty good and I got between 5-7 calories per 20 second work period (score=5).  Pull-ups were hard.  I started with 6, but quickly fell to 3 reps (score=3).  Sit-ups were OK.  I started strong at 9 and dropped to 7 by the middle rounds (score=7).  Push-ups were the worst.  I got 8 on the first round before quickly decaying to 3-4 per round (score=3).  Total = 9+5+3+7+3=27.

I did enjoy the body weight stuff and finished with banded shoulder stretches and squat against wall.

Wednesday, November 4, 2015

Deadlift

Wednesday, November 4, 2015

Coach Meriah

MBS II (6AM) - Taylor, Chris, about 4 others and me

Warm Up

Run 100m, 10 air squats, Run 100m 10 walking lunges, Run 100m, 10 air squats, Run 100m, 10 walking lunges.  Tabata (20/10) with PVC Good Mornings, Overhead Press, Squat, Bent Over Row.  3 rounds.

WOD

7-7-7-7-7 Deadlift.  Work up to a 7 rep max.

I worked out with Taylor and after warming up with 95#, did my first set at 135#.  I then went up progressively to 155#, 185#, 205# and 225#.  I felt really good about 225#, but Taylor was still going up.  I tagged along at 245#, expecting to bail after 2-4 reps, but made it through 7.  Feeling spent, I did not grab the 265#.


I felt much better about my form and getting set with a neutral back.  Considering the last time I looked for a max deadlift, I only put up 235#, I felt even better about this effort.

We finished with mobility sitting on the floor with legs flared, overhead reach to 1 foot and then the other,folding toward one foot and then the other, figure 4 stretch and rotating both legs together in either direction.


Monday, November 2, 2015

Push Press

Monday, November 2, 2015

Coach Artu & Scott

(5:30 PM) NorCal CrossFit ~25 people

Warm Up

Shuffle 50m, Jog 50m, Jog Backwards 50m, Jog 50m, High Skip 25m, Jog 75m, Burpee Broad Jump 25m, Jog 25m, Sprint 25m, Jog 25m, Sprint 50m, Jog 50m.  With PVC stretch shoulders with PVC wrapped around behind triceps, grab with opposite hand and bring forward.  10 pass throughs.  Power Clean sequence with PVC bring to hip, high pull, clean, squat.

WOD

3-3-3 Push Press @ 85% of 1RM.

I worked out with Shohib and built up the weight from 45#, 75#, 95# and finally 115#.  I stayed at 115# for my second set and did 125# for my third set.  Lifting keys were to push from heals and engage quads to maintain bar over head.  It should be a push press rather than a push jerk.

then

10 min EMOM of 1 Power Clean, 2 Squats, 6 lunges alternating legs.

Rx was 155# (which Shohib was able to do).  I used 95# for my first two and then went up to 105#.  This felt really good and I was able to consistently finish in 20 seconds.  I possibly could have done 115#, but decided to take it easy.  I felt really confident with the neutral back stuff I have been reading in Kelly Starrett's book.

I finished with squat against wall and flared legs.  Before class started, I did some jump rope drills.

The staff is really friendly and the gym is huge.  They have two rigs, a huge open space, 15 rowers, a strength training area and a yoga room.  I got a Work & Sweat t-shirt that was on sale for $10.  I will be proud to wear it.

Sunday, November 1, 2015

Handstands

Sunday, November 1, 2015

Coach Amy

(9 AM) - Ben, Rich, Steve C, a few others and me (8 of us)

Warm Up

Jump Rope:  50 singles, 50 right leg, 50 left leg, 50 singles.  Banded stretch of triceps, stretch wrists in all four directions.  Stretch fingers and thumb 1 by 1.

Push against wall in hollow position 20 seconds on 10 second.s off for 3 rounds.  Handstand hold against wall 30 seconds on 30 seconds off for 4 rounds.  Neutral back on gymnastics mats.  Neutral back while partner lifts your feet off the ground.  Pivot into a handstand position.  Hand further than you think you need to, arms close to ears, get very low.

WOD

8 min AMRAP;  1 muscle up, 1 box jump, 2 mu, 2bj, .. etc.

I did 1 pull-up, 1 ring dip and 1 box jump (24") and was able to get through the round of 3 before kipping and switching to parallel bars.

Working up the box, I did a 28" box jump and was really pleased with myself (12" + 8" + 8").  Rich was using a 48" box with a weighted vest for the workout.  I got 5 Rounds + 9 reps.  I did 3 box jumps on the last round.

To work up the box we did a few rounds of 3 transitions, 3 pull ups, 3 dips, and 1 box jump.