Events for December 2022

May 11, 2008
May 19, 2008

Tuesday’s class was larger than expected so there was a change in game plans. BUT that doesn’t mean things got easier…

Warm-up:

A few rounds of shoulder dislocates and 10 squats before hitting “Jeremy.” For those who are not familiar with “Jeremy” the workout consists of 21-15-9 reps of overhead squats using a pvc pipe and burpees. Simple in design but makes for a brutal warm-up. Everyone finished in under 5:30 minutes.

Workout:

Use a single dumbbell that equals approximately 1/4 of your bodyweight and complete the following workout for time:

50 Bodyweight Squats
10 snatches per arm
40 squats
15 snatches
30 squats
20 snatches
20 squats
25 snatches

Nice work done by everyone but take a close look at the picture. See the number next to the times completed? That’s the weight of the dumbbell used. Big props to Chris S. and Kyle who used a whopping 65lb and 60lb dumbbell respectively.

Finisher: some nontraditional ab work

Three stations were set up for people to crank out max reps of the following exercises:

Pull-ups
Knees to Elbows
Ring Dips

Kipping pull-ups can be challenging to learn initially (especially straight after a workout) but it’s not impossible. Check out this video on the concept behind the movement…

For an actual tutorial, nothing beats Eva T’s tutorial. Watch it here and give it a try when you’re fresh.

One last note – Class on Thursday is on, with a special guest instructor. Be prepared for some strict fundamental work, and a little viking-power workout!!!

.
.

0 Comments

  1. F2 says:

    While he may be able to lead a Thursday class, the real question is, can he yodel?

  2. redviking1 says:

    A big Thank you for all who came out to Thurs. class. It was an honor to lead you all through a great workout!
    Look forward to see you all again.
    Semper Crossfit!!