Wednesday, May 25, 2011

100 KB goblet squats
80 KB Swings
60 T2B
40 KB snatch (20 each arm)
20 HSPU
400M run

Post time to comments.

25 comments:

Carport Crossfit said...

RX = 1.5pood, women 1 pood

Cori said...

what is a goblet squat?

Amber said...

weird name! It's a front squat.

How about this for skill work. haha!
http://youtu.be/zJfbv9I38iY

Cori said...

nevermind!
here is a video for the goblet squat: http://www.youtube.com/watch?v=USvqs8k3t4E

and here are a couple of videos for the kb snatch:
http://www.youtube.com/watch?v=6Ubc4uJdyB8&feature=related

http://www.youtube.com/watch?v=UQCmvCMrVY8&feature=related

Cori said...

bahahhaahah!!!!!!!! the kb towel curl is about as fun as doing fran with a shake weight!

Cori said...

and one more comment from me. one word:
GRIP!

Carport Crossfit said...

good videos! Thanks!!!

Will said...

I thought the blog was a little over active for the morning, then I realized Cori decided to post on the minute every minute. lol

Cori said...

max blog comments

Rachel said...

LOL!
So, can I come in and row since I can't run? I just sold my bike last night, so I need some alternate cardio...

Cori said...

i would think so, rachel, but rowing is going to give you ankle flexion over and over, too...without the pounding on the pavement. you can see how it feels.

how does your ankle feel after last night?

Rachel said...

It feels just fine actually, but it's just swollen. I went and got one of those little support sleeves for it. I am guessing I should just try the rowing and see what it feels like. I wasn't planning on doing the WOD, but doing the CFE WOD instead: 15 min @ 15-17 RPE. Can I do that?

Also, signed up for MetroDash!

Ed said...

The Metrodash looks cool - anybody want setup a team?

Rachel said...

I would Ed...I saw on the site that I could transfer registration also, so I am assuming I could change it from individual to team.

Ed said...

Cool, there 2!
anyone, anyone... Beuller, Beuller

Old Man said...

Going to sit this one out gang. My back is killing me from Monday. Won't make it Thursday due to business party but will see you Friday. I will pay for that I am sure.

Cori said...

i think amber and i have tossed the idea around for a team for metrodash. can ya'll give us the details, like a website and everyone can check it out? if memory serves me, i think it might have to be an overnight trip? i remember it looking like a ton of fun!

Cori said...

and rachel, i don't see that being a problem with you coming in a rowing.

Cori said...

nevermind. www.metrodash.com
duh...amber already posted it to our site. it looks like SO much fun!!! perfect for a crossfitter!

Paul said...

That course looks cool. What's not cool is how awesomely sore I am. Gonna take a day off.

Rachel said...

Great! See ya'll around 5ish!

According to website and when I registered, there are multiple waves. For individuals the only waves that are left are in the afternoon. So there is an option for the teams to do morning or afternoon. It appears to be filling up quickly though, so keep that in mind.

Judy Ranelli said...

I am doing the warrior dash in Tn in Sept., 2 pm wave if anyone is interested. I have two other friends with me.
http://warriordash.com/register2011_tennessee.php

Judy Ranelli said...

18:22 1/2 reps, 26lb kb, K2E instead of T2B, donkey kicks/pushups instead of HSPU. I did hobble the 400m instead of halving that.

Amber said...

29:04 RX

I opted not to do the silly skill work I suggested :)

Cori said...

27:57, rx except for not rx snatches. had to do 26# on those...my form is horrible and need to work on this since when the weight is heavier than that, i crash the bell on my wrist.

paul - are you sore or are you SKEERED of hspu!? ;)