Eddie
Warm-Up:
Coach’s choice
WOD prep:
15 minutes to Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds in the bottom)
1 Back Squat
WOD:
Orange Crush
600m run
then
30-20-10
Kettlebell swings Option 1 (53,35) Option 2 (35,26) Option 3 (26,18)
Sandbag back rack Box step-ups (20″ box)Option 1&2(50,40)Option 3(35,25)
then
600m run
Post WOD:
Agile 8
CFS Brief:
Check out In-House Throwdown pictures on Facebook.
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
Orange crush. 15:34RX. Just did practice on back squats, light weight holding form.
Prep: 125#
Orange Crush: 12:34 RX (had to use a 25 lb plate to make sure my leg was a 90 degrees…it still wasn’t #shortlegproblems)
It may have been 12:24 RX…now I can’t remember…
Prep: 115#
Orange Crush: 15:46, 25# bag, 26#KB
If you had told me four months ago I’d be jogging 600m, outdoors, in below freezing weather, twice, I would have laughed in your face. Thanks CFS for all the support.
Back Squat Strength: Worked up to 120# with Ilana
Orange Crush: 16:04 Rx
Always fun to get to kick off my morning doing strength work with Ilana 🙂 The back squats felt good. The workout did cause a little flashback to the 12-Hour Operation Feed the Wolf event, but who doesn’t love box step ups with a sandbag?! Much like Sara, I also had to use a plate to get myself closer to 90 degrees…but not quite there. For anyone looking to cheer on some fellow CFS athletes – head up to Resilience Crossfit in Hopkinton on Saturday and you can watch Becka and Hanna as well as Alex and Bryan competing in the Rx Divisions! The first workout for the guys is at 8:30 (outside) and the women will kick things off at 9:00 (inside). Good luck!!!
Way to get after it Jaime! And you do it at 5:30AM. Keep coming and the gains will surprise you. We all had to start somewhere on our journey. Stay on your path and keep crushing it.
Back Pause Squat #205
Orange Crush: 12:22 RX.
Back Squat Pause: 205#
WOD: 12:26 44# KB 50# Snadbag
One of these days I’ll get better at KB swings!
And hopefully learn how to type sandbag.