Surprisingly a few people who survived Sunday’s class showed up for class Tuesday. Those who missed out on Sunday got a nice treat in class too. After the warm-up we went straight into the workout.
Workout: Complete as many rounds as possible in 20 minutes of…
Option A:
5 DB Squat Cleans
5 slapping push-ups
20 Tuck Jumps (lateral)
Option B:
5 DB Deadlifts + 5 Front Squats
5 Explosive push-ups
20 Lateral hops
Option C:
5 DB Deadlifts
5 push-ups
20 hops + step
A piece of PVC was used for the jumps or hops. The weights prescribed for the cleans, squats, or deadlifts was the equivalent to about 40% of your bodyweight.
RESULTS!!!
After resting for a bit, the last portion of class was dedicated to some skill work.
Skill Work: The Windmill
The Windmill Using a “Kettlestack.” Snagged from Stumptuous, a site you should definitely visit if you haven’t already.
Yup, the Windmill returns. Here’s a video from Pamela MacElree of Kettlebell Athletics and Crossfit Philly showing a few windmill variations using the kettlebell. She also has a good tip on training your arm to stay upright in that overhead position using a PVC towards the end of the clip.
Always remember keep that arm straight and your eyes focused on the overhead hand or weight like you would in a TGU.
Great work from everyone as usual! Rest up for Thursday’s class!
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Large class Tuesday butTom set it up well. Seems like there are a lot of folks trying it out.
Reggie and I in the Masters
Division are both working our way back from injuries.
Noticed that there seem to have been a recent proliferation of Washington DC area crossFit affiliates – what’s up with that Tom?
See everyone Sunday
Lastly, I am starting a public campaign on the blog for a higher chin up bar.
lol, they definitely need a higher bar for the tall folks! Actually, how about more pull-up bars period???
I noticed a new DC affliate a while back but I got the feeling it’s Crossfit Alexandria (not Challenge/Old Town) working out at the rowing place we went to for the one clinic a couple summers ago.
Guess CF is spreading like wildfire!
I second Tom’s comment about both being in the Masters division and working back from an injury. 🙂
Tall (6’0″ and over) Masters are representing! 🙂
Yes, there’s needs to be a higher pull-up/chin-up bar and more of them. 🙂
*cough* CrossFitDC is simply the best! *cough*