In honour of Groundhog Day, we’ll be doing some crawling and popping up off the ground ourselves, otherwise known as… broad jump burpees. No, and not just two of them. You may do the workout in the snow if you so desire.
A. Deadlift – every 30 seconds for 5 minutes (11 rounds total), do 2 fast deadlifts at 55% of your 1 RM deadlift (or 60 % of your 3 RM from 17/01/2013). These should feel fairly light. We are going for explosiveness here, but do not sacrifice form. Ever.
B. 4 rounds for time: 2 mat lengths (there and back) Burpee broad jumps, 12 single arm KB swings per arm
So, my daughter had a great time today at CrossFit, although the smiles a giggles during warm up quickly turned to “I’m so tired” during the first set of burpees! But she’s thinking this might be something she’d like to get into…
A. Used 65% of 1RM (195#) which did seem like a lot but went pretty well.
B. 8:57 using 45# KB. Huge thanks to coach Jay who got me through this after I totally fell apart and started crying during the first round KBS. Brutal but so glad I did it with 45 now that it’s done. As always.
Mara, i want you to take one thing from todays workout, but it’s an important thing. YOU, and only you got yourself through. I was just there to remind you how strong and capable you are while you performed the movements very well. When you you run into doubts in the future ( and we all have them), remember days like today as you set a new PR of just how far you can push yourself.
OK but your amazing positive presence, encouragement and belief in me and everyone you coach make the previously impossible possible. So thank-you.
A) 225# for the dead lifts. This weight felt comfortable for the rep scheme and allowed me to work on the dynamic aspects of this movement.
B) 4:37 (26kg kettlebell). I enjoyed this workout a lot as it played to a number of my strengths. Thanks for everyone who stuck around to cheer me on, i appreciate it a lot.
Thank you Jay for showing me the correct form of KB swings. You are a strong coach. I would like to begin following instructions more around the gym. Looking forward to thursday’s WOD.