Rowing (Standard version) or Running, take your pick:
3 Rounds for time:
500m Row (or 400m Run for running version)
12 Deadlift (Bodyweight)
21 Box Jump (24″/20″)
Results
Row, Lift, Jump:
Compare to previous results
A few bruised shins and maybe a bruised ego is usually the result of “Christine” when the rowing and deadlifts give you heavy legs. The constant hip extension and demand on your glutes and hamstrings makes a normally achievable height to jump a much bigger challenge.
Thanksgiving Schedule Announcement:
- Thursday 11/25 at 9am: Only ONE Class! “Trim the Turkey” Thanksgiving Day WOD: Moe will be running class so come in, warm-up and lessen the guilt of those big Turkey Day dinners! Gobble gobble!
- Friday 11/26 at 9:30am and 11:30am will be the only classes that day; NO PM Classes!
- Saturday 11/27 at 10am: Jeremy D. will be running class. This is also the Seattle Kids Marathon that morning.
Attention Wendler Strength enthusiasts:
For those who have asked and been working on improving your strength through the Wendler program either before or after a WOD, we are making a change to how we will accomodate you. This change is to prevent disruption of class time. If you are wanting to start the Wendler Strength program, you also need to pay attention as it applies to all. Read the above link for an explanation on how it works.
Starting Monday, if you want to complete a Wendler cycle then you have only the below choices for schedule:
- Tues and Thurs at 7pm
- Mon and Wed at 4:30 pm
When you come in, you need to move with a purpose. You will be responsible for knowing your loads, your warm-up sets, and moving through your work sets. You must finish on time. If time runs over and it’s class time or time to close, then we will cut it short.
Based on how crowded class at 7pm is, we will allow you to work on Wendler. If it’s a big class, then we can’t do it, but if there is room we will accommodate provided there is no distraction to class.
If there is a crowd, then it will be first come first serve.
Last rule; please be aware that your coaches need to workout too, so the priority during the 4:30 time slot will go to the trainer’s WOD time. If a coach is working out, then that is the priority for space and equipment.
Notes:
Roundtable in Tahoe: The Psychological Component on the CrossFit Journal: Watch some of CrossFit’s top athletes as they discuss the mental side of CrossFit, with Mikko Salo and Chris Spealler weighing in on the effect of workouts and the mental challenges they bring.