Skills WOD:
12 Minutes:
Goat Practice
* Pick a skill you NEED to work on and do it.
Conditioning WOD:
4 Rounds For Time:
400m Run
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Results
View this photo
View this photo
Tips on skill work practice. Prioritize the basics first over advanced technical skills when working on a “goat”. Examples that come to mind would be having strict pull-ups (chest-to-bar preferred) and ring dips before thinking about muscle-ups, or a free standing handstand before handstand walking, single under before a double-under, etc. This is one of those rare times where we prescribe that you get to pick your skill but remember to focus on mastery of the building blocks to those skills. Today was great to see the variety of skills that everyone chose to work on. Everything from double-unders to pistols to handstands to planks to dips to rope climbs.
Congrats to Teri for reaching the “500 WOD Club”! She earned her shirt (which I apparently need to order):
Teri and Mark celebrate “500” with an obligatory CrossFit handstand pic:
Housekeeping announcement:
Please do NOT use your foot to flush the toilets. Use your hands, that is what they are for, then wash them. If you are a germ-a-phobe use a piece of toilet paper (not a paper towel since you can’t flush those). Using your foot can result in breaking off the handle to the toilet (which is what happened in one of the classes today) and now I not only have to go get parts and fix the toilet; it means we are short a toilet (since I prefer to not have everyone reaching into the tank and pulling the flapper chain). I don’t like being a plumber, and I didn’t sleep in a Holiday Inn Express last night so if it’s more than a handle switch I will be massively annoyed. Stuff breaks, but if you break it, own up to it and let us know so we are aware of it. Please respect the equipment, space, building etc. and treat things in the box as if it is your own. If you flush your own toilets at home with your foot, then I guess I would rather you NOT treat things in the box as your own. Instead treat it like mine and use your freaking HANDS!!!
Mastering The Muscle-Up boxlifemagazine.com
Going Paleo Without Really Trying boxlifemagazine.com