With a continuously running clock perform the following every minute on the minute:
Sumo Deadlift High Pull plus 1 rep (95#/65#)
* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.
Score total rounds and partial reps in the last round completed.
Today had some great energy flowing throughout the day. Every class was pushing, intense, and hitting some serious rounds. People dropped one by one and each class the last one standing had a crowd pushing them on. Many stuck around after to work on skills post WOD ranging from pull-ups and muscle-ups (Ryan is CLOSE) to push-ups, sit-ups and double-unders. Speaking of; today we are kicking off two challenges through the end of the month:
- Push-up Challenge: Do 5 push-ups + 5 more than the previous day every day until Feb. 28th. So that’s 5 today, 10 tomorrow, 15 Wed., and so on. Break them up as needed (like the Burpee Challenge). Push-ups must be RX’d with full range of motion meaning elbows are at least at a 90 degree angle or your shoulders are below your elbows and you maintain a plank. If you lower yourself to the floor that is fine just make the rest brief and stay rigid when you push up. For scaled push-ups do the same with your knees on the groud. The point is to get better at them. Do them in the box or at home. If you miss a day then you must make it up. Hang in to the end!
- Double-Under Challenge: Work on your double-unders! Each week you must make at least one attempt to break your previous PR at max rep double-unders in a single attempt. ( I PR’d tonight!)
Pick a challenge. Heck just pick both. Why not? It’s brutal fun…
Welcome to Graham who joined us today for his first WOD at SnoRidge and powered through some Sumo’s! Also welcome to Erik who dropped in for his first WOD with “mini-Cindy” and soon will be starting Elements. 3-2-1 Go!
This is not a recommended sumo deadlift style:
In case you didn’t know Lorri and her family are moving. We are sad both her and Duncan are leaving but want to wish them all the best and see them off. Lucy and Rob have organized a going away party for them on March 26th at 7:30pm at Finaghty’s! There will be an 80’s band and they have rented the top section for everyone to come have a good time and say their goodbyes. We can all do burpees together to send them off in CrossFit style.
Nutrition Chat with Todd Widman is Friday night at 6:30pm! Keep it on your calendar. Come get some great practical advice on nutrition that just makes sense for your life, your family and your overall fitness.