DeadLift Friday Fun
There will be no running today. So the folk that are ‘not into running’ all is good to come on back 
. I want to thank all who came out and tackled the 5k. It is just as important as Fran or any other CrossFit WOD. Life will not give us the opportunity to cherry pick what could or could not occur, just as the CrossFit games will not allow the athletes to choose the workouts they would like to compete in… could you imagine! So good on you… thanks to those of you who came to run!
Warmup
max L-sit x 3)
Max L-sit for leader board (3 attempts it must be a clean L-sit, locked with straight knees, ankles together & toes pointed)
Tech/ Wod:
Deadlift 1-1-1-1-1 up to 80% of your one rep max
BenchPress 1-1-1-1-1 up to 80% of your one rep max
Get in for Saturdays Fran for dollars, show with a partner and a good attitude and get in a great workout for a good cause, for more info Fran for Dollars: It’s not NEARLY as bad as FRAN is the link to sign up
Saturday’s Wod:
Warmup:( ABC’s sprinting warmup )
WOD Sprinting.
Coach will pull some matting out to the alley way so you athletes won’t cut your hands and knees on the asphalt, two athletes at a time will compete head to head as they complete 6 burpees followed by a 50m sprint. Record your fastest round on the stop watch!
6 Rounds, recover as needed!
6 burpees
50m sprint
My apologies to Eunice & morning crew as my post went up a little late.
Charlie
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As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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By Donkey 28 Sep 2012
Is that an accidental emoticon or are we actually sad about L-sits? I love them.
By Charlie 28 Sep 2012
That’s a working hard expression Donkey!
By Nathalie 28 Sep 2012
Charlie – I had fun this week (although I did miss Barbara on purpose so if I’d done that one it might have been less fun for me) – thanks for all the running! I’ve been coming to CFV for over 2 years now and this is the first time I’ve done a 5k run. Running = functional & inexpensive fitness. In my first year of university I was 200+ lbs and that wasn’t muscle – I was rowing, but to get fitter I started running – weight-bearing exercise does wonders. It was super duper painful at first and I could probably only go for 5 minutes without needing a break. I went really early in the morning because I was embarrassed about how I looked when I was running, but seriously, unless you have an injury that prevents you from running – it I believe it should be done at least once a week.
Anyhoo have a great weekend everyone!
By Charlie 28 Sep 2012
Thanks Nat, what I like is the fact that I would never get out on my own and push my self on a 5k run however with a class of CrossFitters it makes it seem so much less painfu. Good ol community support always keeps us on a push if you know what I mean
By Charlie 28 Sep 2012
No worries about not doing Barb, the programing is not meant to be done 6 days back 2 back!