When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Thursday, December 1, 2011

Kinda Play, Super Fun

"A leader leads by example, whether he intends to or not. " ~ Unknown

Warm up:
Stretch it out today. Feeling a little tight. A good sore ;).
10 PVC Pass Thru
10 PVC OHS
3x10 Push Press 35#
3RNDS
Run 200
15 Squats

Row
4019
17:19

That good sore was felt today...lats & piriformis mainly . Had to remind myself to reset and keep my back engaged leaning too far forward or rounding, heals down... toward the last 1000. Oooh. Long sweat post row.

I was anxious to do the CFRV wod, but when I got down the hill it was changed from Waiter Walks to lunges...the legs would have been very unhappy with me due to the rowing volume, add in the Wall Ball, which I was actually looking forward to, however, adapt, don't injure.

Core work:
with group ;)
1 minute each AKA 4 for the core
  • High Plank
  • Low Plank
  • Side Plank R/L
Skills work:
3 RNDS
  • 10 Butterfly Pull ups
  • 20 GHD Sit ups
  • 30 second Handstand Hold
  • 30 Double unders

December KB Challenge:

Turkish Getup AKA TGU

Get Up! Yes, ALL month! Who is with me?
It is simple:

Do one Turkish Getup (TGU) for each day of the month. One rep equals floor to standing on both sides. So, one rep on the first of the month, two the second day, three the third, all the way to December 31st, when you will complete 31 reps. One “Amnesty Day” per week is permitted, basically a day off. The day is up to you. CrossFit Roseville variation...1 TGU every day of the month of December. Get that grey matter hooked up!

Any required modification is legal. If you can only rise to the sitting position, or to the Getup/Situp as it is sometimes called, that is fine. Any weight is permitted. No kettlebell? No problem. Just use a dumbell, sandbag, shoe or even just bodyweight if needed. 

Thanks Idaho Kettlebell ;) I'm taking on part of the full challenge and saving the thousands of swings for January ~

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