Friday, March 8, 2013
DRIVING GROUND
Warm up: 400 m run/row, 20 mtn clmbrs, 15 push ups, 10 mtn clmbrs, 15 sit ups
Foam roll stuff: back, legs, shoulder 2-3 min
Skill Focus: Floor Press
2 reps floor press EMOM for 12 @ 60% of 3 rm
WOD:
50 du’s
40 hollow rocks
30 renegade rows 35#/25#
20 back extensions
10 hspu
5 burpee kte
10 hspu
20 back ext
30 renegade rows
40 hollow rocks
50 du’s
For time
5 years ago Carol Ann walked into CrossFit Jaguar with a gift certificate for private training. She barely made it through the assessment and debated whether to come back or not. She did. After about a year she got used to me and we became friends. She then joined the group classes, won a fitness challenge losing over 30 pounds and started doing triathlons--all this from a girl who wouldn't even run on the treadmill at her former gym. Our friendship grew and grew over the years and we've helped each other through many life challenges and events. Today Carol Ann turned 50--she is an amazing, brilliant and fit woman and all I can say is Happy Birthday my dear friend. . .
DRIVING GROUND
Warm up: 400 m run/row, 20 mtn clmbrs, 15 push ups, 10 mtn clmbrs, 15 sit ups
Foam roll stuff: back, legs, shoulder 2-3 min
Skill Focus: Floor Press
2 reps floor press EMOM for 12 @ 60% of 3 rm
WOD:
50 du’s
40 hollow rocks
30 renegade rows 35#/25#
20 back extensions
10 hspu
5 burpee kte
10 hspu
20 back ext
30 renegade rows
40 hollow rocks
50 du’s
For time
5 years ago Carol Ann walked into CrossFit Jaguar with a gift certificate for private training. She barely made it through the assessment and debated whether to come back or not. She did. After about a year she got used to me and we became friends. She then joined the group classes, won a fitness challenge losing over 30 pounds and started doing triathlons--all this from a girl who wouldn't even run on the treadmill at her former gym. Our friendship grew and grew over the years and we've helped each other through many life challenges and events. Today Carol Ann turned 50--she is an amazing, brilliant and fit woman and all I can say is Happy Birthday my dear friend. . .