CONGRATS TO DAN ON AN AMAZING EFFORT! Dan placed 31st in the Central East Regional competition this past weekend. This event brought together a very strong field of competitors, the top 60 CrossFit monsters from Ohio, Michigan, Indiana, Maryland, Deleware, Penn., Virginia, WV, and DC. I think the CF world will be seeing a lot more of this guy in the future!
Sundays class gave us two reasons to celebrate. Ami came in fired up for a workout, and to celebrate her first mothers day as a Mom. Secondly, as promised we would “make up” for Thursdays no met-con class.
15 MINUTE AMRAP
250 M ROW
9 KNEES TO ELBOWS
Finished with Reverse hypers and static holds in the face up plank position.
Thursdays focus was on the Overhead Squat.
3 ROUNDS (rest between each set)
MAX REPS OHS @1/2 BW
Finished with L-Sits
Thanks Tom! It was an awesome experience, met a bunch of great people and learned a lot about what kinds of things need to be done to really step ones game up to the next level.
Also, after watching the affiliate comp (which looked like a lot of fun!), I definitely think that we have the woman/man power for a team that would very be competitive.
Looking forward to seeing everyone this week! 2011 games here we come!
massive congratulations Dan! I can’t wait to hear about your experience in Ohio.
meanwhile, along with the rest of the mere mortals back in DC, I loved the pure-strength set-up of Thursday’s class but took it on the chin in Sunday’s pure-metcon class. For Thur: used 115lb on the OHS for reps of 30/18/17 mixed with pull-ups reps at 30/20/20. Used 95lb for the thrusters on Thur, and just tried to keep up with Minukas.
And even tho it’s Monday now, just wanted to reiterate a big Happy First Mother’s Day to Ami!