Sectionals Training WOD:
10 Minutes to find a 1RM Power Clean
Check Out WOD After:
Every Minute on the Minute for 8 Minutes complete:
Sprint 100ft.
Max Rep Power Cleans (155#/105#)
Group Class WOD:
5 Rounds for Time:
Run 400m
21 Box Jumps (24″/20″)
12 Ring Push-ups
Results
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View this photo
Just another day at Camp Awesome. The sun was shining, the birds were chirping, and the weights and bodies were flying. Everyone helping one another and skills being developed, refined and strengthened. The mood for Sectionals training was focused and very fun. The way it should be. The main class was just the same. Saturday mornings are my favorite as group after group rolls in and hits their workout and the gym is buzzing pre-WOD with conversation, laughs, coaching and tunes. Once it starts it is like any other day and everyone pushes themselves through and encourages each other but afterwards the Saturday mood is just a little more relaxed. Usually people stick around and work on skills, have fun or just chat. It almost always ends with the coaches getting coffee. Like I said, Camp Awesome.
Zumba Warm-ups with Michelle:
Ninja or Monkey with Matt?
Slop Stoppers:
Searching for Paleo recipe ideas? Try looking on Rob’s CrossFitDad.com site. Rob gathered 52 Paleo Recipes off Facebook from a post on Rogue Fitness’ page the other day. He posted a recipe for Paleo Sloppy Joes that won him a T Shirt and then he complied everyone’s entries. If you pick one you like share it with the group so we can all try it. Tonight Michelle is making the Pina Colada Chicken & Calypso Confetti Cauliflower that Laura shared recently.
Coaching Tip:
The Ring Push-up with Jeremy O.:
- Stabilize yourself on the rings in the push-up position with arms fully locked out.
- Lower your body in a plank so that your shoulders dip below your elbows
- Ideally the rings touch the inner part of the upper pec.
- Squeeze the rings together as you push up in a plank.
- Ensure you open the elbows and lock the arms out at the top.