Contrary to Salty’s predictions, Thursday class did not involve any outdoor running. Instead we had DOUBLE UNDERS.
Dynamic stretching on the court using the lunge+stretch move, regular lunges, inch worms, and the spiderman crawl. We finished up with two rounds of 15 squats and 10 push-ups.
In teams of three, with one person per station, complete as many rounds of the following in 24 minutes.
15 Wall Ball Shots
30 Overhead Walking lunges using a single DB
45 Double Unders or 180(?) Single Unders
While the guys used the 20# ball, some of the ladies were introduced to the new 16# ball. What a difference 4 pounds make!
Please post your completed rounds and loads to comments.
All the complaining about RUNNING (YoursTruly guilty as charged) made me remember that there will be a Crossfit Endurance cert over at Potomac Crossfit in early May. Here’s the blurb for the cert from the main CF site:
What’s your CrossFit “Helen” time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon?
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will run less than 2.5 total miles over the weekend and spend 2 full days with Coach Brian MacKenzie learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.
Brian Mackenzie is an expert in strength and conditioning for
endurance athletes, and is the creator of www.crossfitendurance.com and a CrossFit Endurance Coach. He is a Level 3 CrossFit Certified Trainer and is a Level 3 POSE Certified Running Coach. Brian is the owner of CrossFit Newport Beach, and operates an internship for professional trainers. He has been a competitive Ultra Runner and Ironman Triathlete. He has competed in Ironman Canada along with several ultra marathons ranging from 50k to 100 miles including the Western States 100 and the Angeles Crest 100. Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing sport. His athletes train sometimes a third of what the norm train with superior results.
So if you’re interested in improving your running form and eventually owning those running WODs this may be of interest to you.
Last note – DEADLINE FOR REGISTERING TO COMPETE IN THE MID-ATLANTIC QUALIFIERS IS COMING UP SOON!! Register here if you want to compete. Also, they will need some volunteers for the two-day event. If you’re not competing but want to be a part of this, send Jeff Tincher of CF Fairfax an e-mail! You can find more info on volunteering in the link above.
Great work as always CFDC!!! Enjoy the Spring weather and be ready for Sunday!