One of the things I love about CrossFit is that on any given day experienced CrossFitters can be thrown into the novice category. New skills, new challenges, things unfamiliar. That makes some people uncomfortable. We turn the equation around at CFSF and welcome the new and difficult by embracing it.
However, we did have options...
5 rounds:
5 hanging ring extensions
5 front rolls
5 back rolls
45 pound Sots press, 10 reps
Scott- (3) 35# 11:00
Eric- Rx 15:15
Cliff- 35# 21:24
T- 35# 14:00
Option A
5 rounds:
5 TGU
5 burpee's
10 box jumps
Alice Anne- 14:00
Joey- 14:38
Option B
'Slab City'
13 rounds
:30 kettlebell swing
:30 rest
Tammy
Sam
Teresa
Lynde
15:00 AMRAP
150 meter row
10 box jumps
10 WBS
Ryan- 6 + 150m row
Ben- 7 + 3 WBS
Danson- 5 + 10 box jumps
Great session everyone. Welcome to CFSF Ryan, Ben, and Danson. Drink the kool-aid. Come back for more.
Wednesday is a rest day, not an off day. 5 mile run/walk for the Mudders, for added kicks, throw in some PT every few miles for that good lung burn. If you aren't a Mudder, get some mobility, or some nice long relaxing stretching for that ultra tight posterior chain.
http://www.mobilitywod.blogspot.com/
What did you think of the Sots press? We have added this in with the overhead squats portion of our warm up in the past, usually every fifth squat has us staying in the hole, getting five Sots presses. Let's make this a mandatory component of the overhead squats in the warm-up.
Thanks for the great efforts. Use your off time wisely.
CFSF
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