As Many Rounds As Possible in 20 Minutes:
5 Thruster (95#/65#)
7 Hang Power Clean (95#/65#)
10 Sumo Deadlift High Pull (95#/65#)
“Box is closed this Saturday due to the CF Gymnastics Trainers Course we are hosting.”
Heidi sums up the WOD:
I can’t count how many times “What’s a thruster?” was asked today. After this brutal AMRAP my guess is those who did it won’t soon forget. I asked Michelle what she thought of the WOD (she did this one in the evening class). “Suckfest” was all she said. That sounds pretty accurate. At 10 minutes it likely felt like the WOD was plenty.
The prodigal son returns. Welcome back to Travis (above) who dropped in tonight for the WOD. Who is Travis? He was my first client at SRCF a couple years ago when we started back in our garage. Michelle had already been training a few others but I suckered Travis in to trying CrossFit. After meeting Pukie during his first WOD I was sure he would never come back. He did, regularly. It’s been awhile since he’s been in SRCF as he lives a bit far away and can’t get out as often. He now frequents the Compound when the stars and moon align for a workout. What brought him in for a visit? He said he saw a sign. Literally. He walked by lululemon at the Bellevue Square mall and saw both Michelle and I staring him down from our posters. Those laser stares burning the guilt right through him was enough for him to get out and see the new box. It’s good to see an old friend and don’t worry Travis, the bucket is ready for the next time you drop in!
Congrats to Lindsay and Nadia who both just hit their 100th WOD! Welcome to the club and get your T Shirt!
Sign up for Rona’s Mobility Class on Wednesday night on Mindbody Online! From Coach Rona: “Mobility and Movement class is this week! We are working on recovering external rotation and overhead position, shoulder work and some soft tissue work on the glutes! Should be super fun!! It’s Wednesday night at 7pm. Sign up through Mind Body if you want to join in on the fun. :)”
Interesting story that Rainier CrossFit posted. The rules for Olympic Weightlifting are well understood and established. They are designed specifically for a judge to be able to quickly assess if the lifter has locked out their knees and elbows with the barbell. Any bent elbow for example is a no rep. What happens when someone wants to cover themselves due to religious beliefs? Looks like the IWF will decide the matter.
What is wrong with this picture? Take a close look. Could it be that everyone from the AM classes who used a band in their warm-up left them out? Take care of your box!