I was really impressed with Obama's speech and his willingness to take on the issue of gun control in this country. Obama has nothing to lose and doing something to try to keep firearms out of the hands of people that should not have them is just the right thing to do. Good on you Barack!
Evening Workout:
Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Hammer Swings, 15 repetitions per side
AbMat Sit-Ups, 20 repetitions
Weight Training:
Weighted Strict Pull-Up, 5 sets of maximum repetitions
Bent-over Dumbbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 10 repetitions
T-Bar Landmine Row, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets
Have a Great Day!!
Another mass shooting, this time in Louisiana. I have no idea when we are going to do something about gun violence in this country. It is embarrassing. I could go on a great rant but you would probably love watching this video by comedian Jeff Jefferies more than reading my expletives. "Guns to a Drone Fight"... priceless.
Great Friday at Crossfit. The warm-up today included a couple of fun games that got us moving quite a bit. The workout was short but very challenging. Light on the legs but pretty strenuous on the upper body. The Burgener warm-up led by the coach did a fantastic job of breaking down the clean into manageable bits to get people doing the exercise properly.
Warm-up:
90 second row + 90 second continuous wall therapy air squats (facing wall, hands on wall, feet as close to wall as form allows)
10 PVC Wrap Arounds
10 PVC Passthroughs
Modified Burgener Warm-up clean focus with PVC
Game:
10 Min CrossFit game Pizza Box Knock Off (If someone knocked the AbMat out of your one hand you had to do three burpees... ugh) and a Crabwalk to Ball Collection Team Event
WOD:
Metabolic Conditioning for Time:
3 Rounds
200m Run
6 Squat-clean-thrusters (75/55) (I went with 95lbs. The Rx+ was 135lbs.)
10 Pull-ups (band as needed or supine ring rows)
Cool Down:
1:30/side single-leg row (strapless)
Mobility:
3 minute Quadriceps stretch
Have a Great Day!!
