Saturday 1/28/12

Warm up

Roll

5 10 sec bar hangs

10 K2E - T2B combo's

2 Shoulder dynamic stretches

15 body squats

*find a partner

WOD

In teams of 2  20 min AMRAP of:

1 - 2 - 3....2 - 3 - 4.....3 - 4 - 5....etc.

Pull ups

Push Press (45/65)

Goblet squats (25/45)

*How this works is Partner A does 1 pull up, 2 push Press, 3 goblet squats then partner B does 2 pull ups, 3 push press, 4 goblet squats. Only one person working at a time. Every round you are adding 1 rep to each exercise & switching with your partner. The team with the highest rep scheme @ the end of 20mins WINS.

Friday RESULTS

Morning classes Evening classes

Comments

[John]

Great wod today thanks for being my partner Garrett great job.

[Sarah]

I heart crossfit. I hearted today's WOD. And I heart Jordan and Elizabeth.

Wardi- you are my idol.

Garrett- NICE recovery. Sometimes it pays off to listen to your ultra bitch wife.

Mindy- thanks for involving the kids.

Happy healing Jordan!

[Linda T.]

Great WOD today! Tough for sure and I'm still breathing heavy, over an hour later!

Jen and I are into the 'extra credit' during this Challenge, but I'm beginning to like the Saturday WOD's!

P.S. Thanks for opening the garage door...I suddenly got a burst of energy once we had some fresh cold air!

[Rikki]

You guys all rocked it! I didn't realize how intense and focused this group of people can get until I stepped back and watched in amazement!! Keep it up HC folks - you are 1/2 way done!

Amber I'm sorry to miss your WODs next week...really!!

[Mindy]

Nice Job this week everyone! You all reached new levels with Deadlift max, CF totals, Handstand kipping mastering, figuring out pull ups, & learning how to fight through the pain of torn up hands. I'm so proud of all of you!!

Half way through the Challenge and I've heard talk of "no weight loss" or "why am I not skinny yet"...remember this is a LIFESTYLE not a quick fix. It will take time and probably more than the 6 weeks we have for this challenge. That is why is so important to make this work for you and your routine. I promise you will feel better & look better than you ever thought possible but you have to put in the work!

Good Luck & keep zonen!!

[Garrett]

Thanks John, nice work yourself! Everybody rocked. Congrats to Amber who got a muscle up! Good job everybody who is sticking with the HLC!

[Wardi]

Great WOD today....big group, a variety from all classes -- it was great! I was so impressed on how smoothly it all worked out; didn't seem to be any waiting, running into each other or confusion.
Thanks for all the encouragement from everyone!
So much fun to see all the kiddos playing and then doing their own WOD. That's a very special touch - thanks MIndy and all the other CF trainers.
(Go easy on our hands next week, ok Amber?)