20-KB Swings 70/53
30-Wall balls 20/15
Rx: As Written
Int: 53/35, 15/13, 20Doubles
Beg: 35/26, KB Squats 35/26, 75 Singles
We pulled all our instagram vids from Feb together and made a little vid.
instagram.com/crossfitcraic – daily pics and vids. Enjoy.
February at Craic.
Sup ya’ll – On account of 14.2 being pretty advanced stuff we are running things a little different than last week. Week to week will change as we have no idea whats coming but we will make it work as always.
For today it’s important to me that those of you who cannot do the weight or pullups still get in a workout so we are going to divide you guys into 3 groups. Group 1 – Those who cannot Overhead Squat the weight or do pullups Group 2 – Those who can Overhead Squat the weight but cannot do pullups. Group 3 – Those who can RX both movements
Group 1 – Please come at 8am
Group 2 – Please come at 9am
Group 3 – Please come at 10am
*if you have pullups but not Overhead Squats come at 8 or 9 – your choice .
We will run groups 1 and 2 like normal classes, group warmup, coaching, and give you all an opportunity to try and get some reps so you can submit a score. We will then give you a scaled version of the workout. Group 3 will be run similar to last week – show up and get added to a heat and we’ll be here till everyone gets through. If you are in any of the groups and cannot make the requested time just come in whenever and we will accommodate, just be aware that from 10am on it will be a lot less structured than the earlier times.
KB Sunday 3-9-14
Skill: KB OH Squat
WOD: :30 of KB Double Cleans, :30 Rest x5
:15 Left, Right KB OH Squats, :30 Rest x6
:30 of KB Burpees, :30 Rest x7
Today’s workout is subject to change based off of the announcement of 14.2. Also at 9am there will be a rep from Inov8, stop by and check them out.
It’s Friday and for most of you that means the weekend off having some much needed rest and relaxation, time to recharge. When I worked in an office not much stimulated me on Fridays, I would just count the seconds until 4pm. Today we would like to try to make your day a little bit more stimulating by increasing your hand eye coordination. Check out this game. It’s like going for a run with coach Bone…
Tomorrow (Friday) there will be an Inov8 rep at the 9am class. Come by and check them out!
CrossFit workouts can be very challenging, mentally and physically. When you come to the gym you stretch or hop on a bike to warm up but what do you do to plan mentally? This article has some good tips to help you build up your mental toughness for pushing through the wall you can hit mid work out.
Here’s Thursday’s installment of Coach’s Eye. In the is video, Coach Bone breaks down Kristen’s Clean vs. her old one.
This morning during the 9am class Susie D. rowed a 500m in 1:38.4 which is an unofficial American record by .7 of a second for her age group!! Nice work Susie!!
Update number 2 on the new place!!
Here’s Katelyn getting her first kipping pull up from the top after taking Coach Pete’s kipping clinic. If you have been trying to get a hang of kipping and would like extra help contact Pete!
*Each partner must row at least 500m at a time
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