Sunday, March 2
Saturday, March 1 – Class
February 28, 2014Monday, March 3
March 2, 2014
Warm-Up
3 Rounds of
15 Squats
10 Supine Scorpion
5 Dolphin Push-Ups
15 Band Good Mornings
10 Scorpion
5 Plank-to-Squat
Pre-Mobility
2x 1 minute SLF w/ ER each side
Strength – Pause Back Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50 %
1 x 5 @ 65%
1 x 3 @ 75%
3 x 3 @ 80%
Team MetCon
Teams of 3-4*, complete a 12min AMRAP of
12 Single Arm DB OH Step ups (6 per leg)
16 KB Front Rack Lunges (8 per leg)
20 Plate Russian Twists (10 per side)
* work through the movements follow the leader style, with each teammate beginning with the Step-Ups
Post-Mobility
Spinal twist w/ Hip cross 90 seconds each direction, each side
0 Comments
Hooray for squat day! Dave, Dave and I worked together – Dave L. and I added a bit more weight than I had planned, pushing up to 180# which felt pretty good. And the metcon felt pretty good, had been worried about the DB OH step-ups but that wasn’t bad at all.
–
The real fun came after class, though! Another couple groups of people tackling 14.1, another really inspiring and intense show! Loved seeing this story on the crossfit site and I completely agree that seeing people tackle this workout who barely or didn’t have DUs was as if not more exciting than seeing people pushing 7+ rounds!
http://games.crossfit.com/article/whats-double-under
I was sore in a lot of places after yesterday, and this warm-up made me feel so much better!! I subbed good mornings and worked up to 98#, which felt very doable, but I didn’t want to push the weight today. Metcon was tough!! 15# DB for OH step-ups, 15# KB for lunges, subbed side bends with 20# DB for Russian twists. For the last 2 rounds I dropped the DB on the step-ups, because I wasn’t able to keep my core tight and my hips were doing crazy things. Lunges were by far the worst!! Thank you to Megan and Robin for tolerating my slow pace.
–
Great job to everyone who did 14.1 today!!! It was so much fun to watch everyone push themselves, especially Coach Steph, who I was worried might pass out afterwards. 🙂 And a special congrats to Bethany and Emily on not only getting their first DUs, but getting a LOT of them!!!! Awesome stuff. There’s just something about the Open!!