CrossFit

Balls

Get your minds out of the gutter. That’s not what the title
of this post is about, but I won’t lie every time someone said balls the whole
#530Crew (especially Katie) would start giggling and yell ‘Balls’. We were back
to working on the ‘Outlaw Way’, balls of our feet, heels and then back to the
balls. Of course we were back to the Snatch and the Clean & Jerk (and I am
still very crispy from Monday’s double), but it’s the only way I’m going to get
it. Keep working at it until it becomes second nature.

Warm-up ‘A’
500m Row
3 Rounds of
10 Ball Slams (@10lbs)
10 Wallball (@10lbs)

Warm-up ‘B’
3 Jump Shrugs
3 High Pulls
3 Muscle Snatch
3 Drop Snatch
3 OHS
3 Sots Press
5 Duck Walk (Forward)
5 Duck Walk (Backward)

We worked through the
Snatch first and the first few I was still having trouble getting the
movements. Towards the end though I nailed a couple that felt really good, I just
have to make sure to keep my head and chest up. I had to work @65lbs because I really
wanted to focus on the form and not the weight. I loaded up to 95lbs for the
C&J and worked at trying to get deep into the Squat on the Clean (apparently
we no longer do Power Cleans… Godspeed Power Cleans, we barely got to know
you). Set up and get ready for the WOD.

Jumping “Fran”
3 Rounds for Time
15 Thrusters (@95lbs)
15 Box Jumps (3x45lb
plates for 2 rounds and 4x45lb plates for the last round)
15 Chest to Bar (Blue
Band)

That was a dirty WOD.
Wow. I was cooked by the time we got to the second round, but I kept going and I
felt really good going to the 4x45lb plates on the box jumps. Not a big leap
(bad pun), but small steps to get to box. I finally finished with a time of 16m28s.
After some cool down chatting it was off to complete the Cash-out.

Cash-out
3x ME Wall Walks

As I said before it was time to get back to the homework
(Jillian has been assigning LOTS of work… That’s a good thing) so mini WOD here
we go.

Homework WOD 1
3×20 GHD Back Extensions
3x Shoulder Stretches
3x Hip Stretches
5x Max Depth Squats (Using Rig)
Back Rollout
2x Hurdler Stretch

I was just about headed home when Sue Ann pointed out that
13.5 would be announced in 15 minutes. What? It was 7:45pm? Oh, well. I
hunkered down and watched the announcement and the silliness that followed. Now
I’m shaking for Friday… It should be noted though that Tavia was right again (I
think secretly she is the designer of the Open WODs) and nailed the Thrusters
and Chest to Bar.

Beez

BigBrnz