Wednesday 02.20.13

February 19, 2013 in Daily WOD, Feature

Slam the ball with aggression and catch it on the bounce!

Daily workout:

3 rounds

Back squat – 5 reps

Box jump – 3 reps at a challenging height

21-15-9

Wall balls

Ball slams

13 Comments »

← Tuesday 02.19.13

Thursday 02.21.13 →

http://www.facebook.com/moonsook Kim Miller

A) 130#
B) 5:40, 14# & 30#
My lungs hurt after this one!
- Dina
  
  Kim! My lungs were on fire after that met con…it was crazy!! I can’t imagine having to climb stairs afterward… Good on ya!!!
Ernie C

A: 215#
B: 5:59 W/ 20# Wall Ball and 40# Slam ball
Also, Count me, Giuseppe, and Jose in for Korean BBQ on March 2ND. I can fit an additional 5 – 6 People in my truck. Let me know who needs a ride.
heysallyt

A: 93#
Box jumps: 20″, and then one jump on the 16″ box + 45# plate and 10# plate
B. 7:21 (10#, 20#)
RJ

A. 295#
B. 5:27 (20# Wall, 50# Slam)
I’m in for Korean BBQ. I could use a ride.
___________________________________________________________________________________________
Sally, regarding our conversation about mentally prepping for heavy lifts. You can also see this with the Chinese lifter in the second video.
http://fletcherfitness.com/2567/how-to-mentally-prep-for-a-max-effort-w-katie-hogan-part-i/
___________________________________________________________________________________________
Steve, Thanks for all the great suggestions regarding elbow mobility (finger rubber bands, Nolan Ryan and the Rice Bucket) and accesory lifts for squats. Here is the video we spoke of regarding Ly Yong (Chinese lifter) -vs- Andrei Rybakov. Yong is one of my favorites with his smooth, fluid style.
- heysallyt
  
  Thanks, RJ! It was awesome to finally meet and work out with you!
  - RJ
    
    Same here! Great job on your box jumps!
- http://www.classonecrossfit.com/ Steve Lynch
  
  Great video RJ, thanks! Crazy finish. For your elbow, try mashing out your forearm too if you haven’t done that already. (just with a thumb or maybe use a barbell or ball) Let me know how it goes.
http://www.classonecrossfit.com/ Steve Lynch

Happy Squaturday people! (*credit to Sally for coining the phrase) Fun morning so far, if you haven’t made it in yet, don’t miss out. Get your butts in here!
So far we have 12 in for BBQ. It’s going to be a fun way to get ready for the Open and I guarantee your lifts go up if you eat enough.
Mike W

Oh my God that was painful. I probably will be limping for a week! Sadists!
Dina

A. 148#
B. 4:17, 14# and 30#
Ros

A.
squats (5 x 3): 175-165-165-165-165
box jumps: 31″-33″-33″

B. 5:54
14# WB, 30# SB
Levi

A: 235# squats
First box jump on 30″ box w/ 45# plate, second and third box jumps on same + 10# plate

B: 5:34 w/ 25# wall balls and 50# ball slams

I’m in for Korean BBQ but I’ll need a ride and I expect door-to-door service.

Wednesday 02.20.13

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