I’m still experiencing some lower back pain, so I spent much time rolling it out. And it was painfully good. As I had CFD to myself, I blasted the OCR of “Spring Awakening”. (Jeff and I saw the original cast on Broadway, including Lea Michele and Jonathan Groff. Amazing.)
4 rounds for time of the following:
21 ring dips
I wanted to work the legs and arms, and this did the trick. I averaged 1 stroke/10m, i.e., 50 strokes/500m. I kept pace below 1:50/500m. I completed first round of rings dips unbroken, second round in reps of 11 and 10, third round in reps of 6, 5, 5, & 5, and last round in reps of 5, 5, 4, 4, & 3. Total time 13:29.
I had a tremendous amount of fun coaching the 10 and 11am sessions. We warmed up with shoulder pass throughs and “moving” squats. Next, pairs traded off rowing for 1 minute and completing ring dips. I spent time reviewing proper rowing form, and rowers stroked on my command (stroke, 2, 3, stroke, 2, 3). I was pleased that most (not you, Scott) averaged 25 s/m or less. No one counted ring dips, as the focus was on form. All did 3 rounds of rowing/dipping, with a brief pause during transition.
We then reviewed power clean progressions and box jumps form. Last night I watched far too many videos of power cleans on youtube. Yup, I dreamt of power cleans all last night…
Dave programmed today’s WOD, and (as I let him know) me likey.
5 rounds of the following NOT for time:
3 power cleans — heavy
6 box jumps — high
I allowed 30 minutes, and I was glad that I did. It was nice to not have to race the clock, and to instead focus on form. Heavy weights were lifted, and very high boxes were jumped. Well done, all! (If I recall correctly, Anna, Amy, Kristen, Kristen, Emily, Jay, Josh, Patrick, Maggie, Erin, Jen, Alison, Scott, Justin, Nate, Melissa, Brad, Paul, Troie, and Jayme. Who am I missing? I’ll update as I recall.)
My latest diatribe (a bitter, sharply abusive denunciation, attack, or criticism). Why is it that male CrossFitters insist upon working out shirtless? Yes, I have occasionally taken off my shirt, and those few times have been when it’s been ungodly hot outside and/or I’m sweating so profusely that my shirt is drenched with sweat and is no longer helping cool me down. There are quite a few CFers, however, that take off their shirts before they even begin to work out, let alone break a sweat. Unless you’re sweating profusely, a shirt will help wick away the sweat, and will actually keep you feeling cooler for a longer period of time. AND, most if not all of the CFers look far better wearing a shirt. I’ll name names if you like. Keep the damn shirts on!
If I ever open a CF, I will have this sign posted:
I will, however, have this sign posted: