Puck Head
Warm-Up
Coach’s choice
WOD prep
Prep the dumbbell Snatch
WOD
“Short Stick”
40/28 Calorie row
20 Pull-ups
20 Alternating Dumbell Snatches(50,35)
30/21 Calorie row
15 Pull-ups
15 Alternating Dumbell Snatches(50,35)
20/14 Calorie row
10 Pull-ups
10 Alternating Dumbell Snatches(50,35)
Option 2:
40/28 Calorie row
20 Pull-ups
20 Alternating Dumbell Snatches(40,25)
30/21 Calorie row
15 Pull-ups
15 Alternating Dumbell Snatches(40,25)
20/14 Calorie row
10 Pull-ups
10 Alternating Dumbell Snatches(40,25)
Option 3:
40/28 Calorie row
20 Ring rows or Assisted bar box pull-ups
20 Alternating Dumbell Snatches(30,20)
30/21 Calorie row
15 Ring rows or Assisted bar box pull-ups
15 Alternating Dumbell Snatches(30,20)
20/14 Calorie row
10 Ring rows or Assisted bar box pull-ups
10 Alternating Dumbell Snatches(30,20)
Post WOD:
Foam roll lats & IT bands.
Endurance & Stamina
2 rounds for time.
Run 800m
Row 800m
Bike 8 KM
CFS Brief:
Nutrition Lecture Part 1: Avoiding Disease
Nowhere to hide on this one…and sitting next to Matt isn’t helpful (except for his encouragement which was very helpful!)
13:23 Rx
Short Stick: 19:05 | 15#DB Snatches and pull-ups
This is one of those days where I am so thankful for the 5:30 crew. To see you all standing around and cheering me through that last round of pull-ups was amazing. Thank you for getting me through it! I was determined to do it but your encouragement gave me the extra push I needed and I had a smile on my face, ripped up hands and all! ❤️
You did great Tracey! Way to hold the standards on the pull-ups. I’m not sure I could have pushed through like you did with those rips! Impressive!
The community giving us the extra pushes when we need them – that’s the secret sauce of CrossFit!
Short Stick: 14:14 | 30# DB Snatch
I agree with JD, nowhere to hide on this one. Did pull ups in sets of 5 all the way through and really tried to keep my form on the DB snatches. Afterward did an 800M run with Becka and Heather and then continued with an 800M Row with Heather followed by a 4K Bike for me and an 8K Bike for her. Linda entertained us with her stories for most of the bike ride, so it went rather quickly 🙂 Great work by Tracey for pushing through the workout and doing all of those pull ups! And, you never choose the rower next to Matt…
Short Stick. 13:13. Box pull ups. #35 DB snatch. Nice job Tracey!
I don’t know what’s more inspiring: the chatter from the 5:30 a.m. crowd or the picture of Puck Head.
Looking forward to doing this at 7:30 tonight.
Puckhead does look very focused in that picture…I wonder what he is thinking about! Ken, you’ll enjoy this WOD – you need to come to a 5:30am class sometime 🙂
You should join us sometime – everyday is awesome but today was extra amazing for me. I think the entire class was gathered around cheering me on. It was amazing to have their support.
Thanks John! Your encouragement was so helpful in that last round!
Absolutely! Thanks for always being a great cheerleader, JD!
Thanks Deb! I have visions of doing sets of 5 but it didn’t quite work out that way. I am super psyched I got through them all, however. It was 50% determination and 50% the crew for sure!
See you at 7:30 Ken!
Woohoo Beth!
See you at 7:30.
As for Deb and Tracey, I think my early morning workout days are over. Come to 7:30 sometime!
I’ve made an appearance once or twice at 7:30 – I think that is how we may have met. So never say never! But believe it or not I am much better at 5:30am than I am at 7:30pm!
10:36 RX (or maybe it was 10:32….I can’t remember)
PU and DB Snatches felt great, if only the row didn’t feel horrible as usual.