Monthly Archives: November 2011
We started with some Push Jerks, 2 every minute for 10 minutes. Focusing on technique and getting under the bar.
Partner WOD, one person working while the other does Air Squats.
2 Lengths of the gymnasium in Inch Worm
Score is the total time minus one second for every Air Squat your team completed.
Starting in December CrossFit Summerside will be adding 2 new classes to our schedule. Tuesday and Friday at noon there will now be a class. The WOD will be the same as the other class that day. The first noon time class will be this Friday!
I am thinking about putting in a clothing order this week. If anyone is interested in a hoodie, hat, or toque please let me know before Friday. I have pictures of the items at the gym so come see me if you are interested. All items will have to be prepaid before they are ordered.
A long one tonight.
20 minute AMRAP
20 Barbell Burpees
15 Overhead Squats
10 Pull Ups
10 minute AMRAP
10 Dumbbell Push Press
10 Toes to Bar
*A note regarding winter weather. If the weather is at all bad outside please check the website/Facebook/Twitter before heading out. Especially for the 6am classes as the roads will usually not be plowed at that time. If class is cancelled it will be posted on the website, if nothing is posted then class is on!*
Lots of good numbers and PR’s. People are finally getting used to the idea of getting down underneath the bar. Once you can master this your overhead numbers will go way up.
Handstand Push Ups
You will now notice that there is a new “Leaderboard” up in the gym. Please take some time to fill out your name and all your PR’s on it. The board is not meant to show who has the best times but to help you keep track of your numbers and determine what weights to use in WOD’s. If you don’t know one of your PR’s just leave that section blank until we do it.
30 Pull Ups
30 KB Swings
30 Double Unders
30 Overhead Squats
Big class last night, I saw lots of improvements on the overhead squats. Keep practicing them and implementing them into your warmups. If you had problems with them last night remember to keep working on your shoulder mobility and squat form.