Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year CrossFit anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at the old plan!! Week one was: “Baseline” on Monday, “Fran” on Tuesday, “Kelly” on Wednesday, “CrossFit Total” on Thursday, and “Fight Gone Bad” on Friday!! How did all of you survive?!?! HAHA Here is to another 10 years!
Strength:
Floor Press
5-5-5-5-5
For max load
Compare to Monday, 10 July 2017
Conditioning:
25 D-Ball Front Squats (100/80)
…then…
15-12-9 rep rounds of:
Calories Biked
Body Blaster*
Box Overs (30/24″)
For Time
*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition
Mobility:
Overhead Distraction
Sink Mobility
Reclined Spinal Twist
Post max load, time, and experiences to comments
SWOD: 5 @ 103# , 4 @ 118#
CWOD: 16:03, 50# DBall buy-in (25 unbroken)
SWOD 4 @ 80#
CWOD 20:16
30# D ball
20” step ups
Jumping PLU
SWOD
5 @ 88
3 @ 93..I think that’s right
CWOD
18:and change
30# D-ball FS unbroken
Next time maybe try the 50
I think I’m still worn out from Saturday
Whole30 day 28..still no tiger blood.
D.
Swod 195
CWOD. 14;27. Rx
Front squats to bike was no joke.
83# Floor Presses x5
CWOD – 19:34
modified: 30# ball, 12-9-6 reps, 24″ box for jumping pullups,
14″ box – started out doing box over jumps until I bit it, switched to step up box overs.
Ow.
Swod: 5@ 83# 4@ 88#
Cwod: 18:21 mod 50# D-ball
SWOD:
225#, tied previous but I started to feel it in my shoulder and stopped
CWOD:
12:36 Rx
SWOD 235# failed at 3rd rep of 245#
For once I can say I beat the Ape at something!
CWOD 16:59 scaled with 80# dball and 24″ box
T
5x 93#
15:49 – 50# DB; 20” box