Day 15 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the movements.
WOD
Option 1 (Opens)
AMRAP 20
Team Nate – teams of 2. 1 person works while the other rests. Teammates will complete full rounds before switching.
Option 1 (Opens)
2 Ring Muscle-ups
4 Hand stand push-ups
8 Kettle bell swings(70,53)
Option 2 (Performance)
4 Chest to bar pull-ups
4 Box Hand stand push-ups or 2 wall walks.
8 Kettle bell swings(53,35)
Option 3 (Functional)
4 pull-ups
4 Dumbbell strict press(50,35)
8 Kettle bell swings (35,26)
*Options for muscle-ups today:
1 Chest to bar pull-ups
2. Pull-ups
3. Bar/box assisted pull-ups.
4. Ring rows.
Post WOD:
Foam roll Lats
CFS Brief:
Day 15 Nutrition Challenge!
CrossFit Opens start in 37 days!
Had fun teaming up with Matt Curtis at the 5:30 morning class, except that he goes so fast that I didn’t get much rest!
23 rounds + 4 (We both did 4 CTB instead of the 2 MU. For the KBS, I did 53# and Matt did 70#)
With Ryan. I did box assisted pull-ups. Rd 1 was #30 DB Strict press. When to #40 rd 3. #53 KB. Probably should have gone to #62. A good WOD for me as I am learning how to use my back muscles over upper shoulders. 16 rds +. Hats off to all those cranking out the HSPU’s.
Team Nate by The Dottirs: 17+5 | Becka: 53# KBS and Kipping HSPU | Deb: 44# KBS and a mix of Kipping HSPU to the floor and Strict to 1 Ab Mat. We both did 4 C2B pull ups (I neglected to write that on the board…sometimes it’s just too early!) Fun workout – always great to honor a Hero and even nicer to do it with a partner. Great job by Hanna getting everyone set up with appropriate scales to keep this workout moving but challenging. Great quote by Paul this morning after Hanna said, “Let’s see Rob do a wall walk!”…Paul then said, “Because we did not see him hit a jump shot” 🙂 He did hit the jumper, but of course no one was looking.
Team Nate by The Coffee Dottirs: 25+15 | Jackie: bar pull ups, 20# strict press and 26#KB | Tracey: kipping pull-ups, 15# strict press and 18#KB. I was concerned about my back so kept my weights on the lighter side today. All but 3 of my 13 rounds of pull-ups were unbroken which makes me really happy with how they’re coming along. The encouragement by John and Joe while I was on the bar was super helpful – thanks guys! And thanks Hanna for keeping our large class in order!
Nice work on the pull ups! Next up…Chest to Bar 🙂
Yes, thank you for the pointers! I think strength wise I could do one – I just have to figure out the mechanics on the bigger kip and wider elbows. I’m adding it to my practice list!
Team Nate: 20+6 with Ken E. Box push ups and pull ups. Great breakfast afterwards at Sunnyside with Hanna, John, Paul and Ken. First breakfast of the new “Breakfast Wednesday Club”. Every Wed at Sunnyside after the 7:30am class. Everyone welcome.
After the 6:30 am class duh!
Team Nate. Started shadowing E & Dana but my timing was way off so after a couple of rounds realized that John & Joey were a better match!
12 rounds: 4 C2B pull-ups, 2 HSPU’s, 44# KB – R1 went I American swings, round 2 was NOT good and I could only complete 4-6 KB swings. After that I went to 8 Russian swings for the remainder of the workout.
That was fun! Thx to ALL my partners 🤗
I may have to crash this breakfast!!!
Absolutely – the more the merrier!
Breakfast with Ken E. …. the January Athlete of the Month. What a treat!
Team Nate with my friend Joey
24 +6 reps Joey did bar muscle ups, I did rings.
The rest as prescribed. FUN Partner WOD!
16+10 🐐 week for me, and not the Tom Brady type of 🐐
C2b
Hspu/box hspu
70# kbs
With JL