4 Rounds for Time:
400m Run
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
This is modified version of the benchmark WOD “Angie“. It’s not easier. It’s not scaled. There is some running added to it and the sequence is different. It all adds up to one tough WOD.
A few of you missed some WOD’s this week due to being sick or being on vacation. Things just happened to line up so that we could have a “make-up” session today. I’m really glad we did it. Amanda, Curtis, Deb and Jim all gutted through this and hit their own milestones with this WOD. For Curtis is was getting through the entire WOD as RX’d and with kipping pull-ups! For Jim it was getting all of his push-ups RX’d. Amanda in only her second week scaled this to an amazing three rounds after being sick for the past few days. Deb stormed through the whole WOD and her jumping pull-up has now reached “graceful” status. After everyone left I did this one too to share in the pain. All in all a great Sunday.
What are you all hanging around for?
“Fractured Runny Angie” Gang (pre-WOD):
Notes:
Saturday we were at CrossFit Tacoma attending the “Chasing Performance: Movement, Mobility and Maintenance Seminar with Kelly Starrett”. This seminar taught us how the body works in CrossFit, how to increase our flexibility and range of motion through dynamic and static stretching/movement, as well as methods for better preparation and recovery. It was fantastic and packed with great information! It will also soon become an official CrossFit Certification.
We will be incorporating what we learned through more varied movement prep and warm-ups before the WOD, and more focused stretching and mobility techniques after the WOD.
Ummm, what is Kelly Starrett looking at here?
