Strength WOD:
Shoulder Press
1/1/1/1/1/1/1
Checkout WOD:
For Time:
5-10-15-20-25-30-35-30-25-20-15-10-5
Double-Under Ladder
* RX = Each set must be unbroken; snags mean set does not count
** Scaling: Either doing DU’s where snags or alternating singles-doubles counts or by doing single-unders 3:1
Results
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Graham Pressing while Curtis completes “Kelly”:
On the Double:
Several of you have been practicing the double-under in our most recent challenge. Today was the chance to see how that has paid off. For those who haven’t it was still great practice working on this common weakness. This one starts easy but the cardio-respiratory endurance demand as well as the stamina required in the shoulders, forearms and legs quickly catches up right about the middle of the ladder. Not wasting sets with snags makes it a mental test as well. Even if you scaled and went with straight double-unders and attempts, this is still a tough one that forces you to learn better technique. It was great for me to watch both the late classes stick through it with their rope no matter how many snags it took.
Quick shout outs: Sean for not only crushing the ladder, but also for PR’ing his max effort double-unders with 100 reps in a row yesterday! Michelle D., Curtis and Marc for deciding to share the pain together and make up “Kelly” from yesterday!
Notes:
Saturday Schedule: Class time change this Saturday! WOD times are 0900 and 1000. Post sign-ups to comments. If an 1100 is needed we will accommodate but the plan is to run only the 0900 and 1000 times to then watch Team USA. This will be Moe’s birthday WOD!
Gym will be closed on July 16-17 (Friday/Saturday) and July 19th (Monday) due to all of your coaches traveling to the CrossFit Games.
The final WOD at the Canada Regionals [wmv] [mov]
Read “I Train…” from Practice CrossFit: Where or why do you train in a CF gym or garage?