3 Rounds For Time:
21 Kettlebell Swings (53#/35#)
Progress Part 1:
Sherry got her first dead hang pull-up tonight (actually she got two)! Congrats to our first woman who learned pull-ups in the box! We are stoked!
Progress Part 2:
Travis’s first time with “Helen” in May was 20 minutes and change. Each round he ran 400m, scaled the KB to 44 lbs. and used a blue band for pull-ups. His second time with “Helen” in July was again with the 44 lb. kettlebell and a blue band for pull-ups. He shaved off 5 minutes and finished at 15 minutes plus.
Tonight was his third encounter. This re-match was fully prescribed. A 53 pound kettlebell, and kipping pull-ups. His time as RX’d? 12:50. That’s progress.
Progress Part 3:
Amanda, Bonnie, and Paul all moved to using bands tonight. Dan also went from band assisted pull-ups back in July to RX’d tonight with a top 3 Leaderboard time while Justin rocked this WOD RX’d after recently moving off the bands and learning kipping pull-ups to a number 2 on the leaderboard!
Look around and in the mirror. You can find examples of progress being made in our box everyday.
Saturday class is cancelled as we will be listening to Coach Greg Glassman (founder of CrossFit) speak at CF Bellevue. We will have a Friday 6pm class for anyone interested in starting their weekend with a WOD. Post to comments or let us know if you are planning to make it.