A. Alternate 3 rounds of:
1 Pull-up negative
Max effort handstand hold.
B. 3 sets of 8-12 reps of plank hollow hold (3-5 seconds per rep) – focus on the hollow position and active shoulders. Can be done on parallettes or floor.
C. 3 sets of 8-12 reps of swing sets on parallettes.
D. 3×25 GHD hip extensions.
If anyone is sitting on the fence about the rowing competition this weekend, check out this video of a 96-year-old man qualifying for the world indoor rowing championships.
If you aren’t on Facebook, check out these photos from FrostFit here. You should be able to access them regardless of whether or not you have an account.
The CrossFit Open is a fun way to test your fitness, and also have fun with your own CrossFit community. You get to see where you and your gym compare to everyone else in your region (ours is Canada West). The more people who sign up, the better, as every week the top 3 girls and top 3 guys from your gym count toward your gym’s score. Everyone has different strengths, so everyone contributes! Check out our CrossFit Steinbach team here: http://games.crossfit.com/team/5566 and click on “register here” to sign up. Let me know if you have any questions! My email is email@example.com and I will be your team manager for the Open!
5 at each class this morning (9 and noon). Let’s keep those classes busy!
Scott has news, but I will let him share!
Scott has not posted on here in living memory, so I’m going to spread the news on here for him. He pulled off a MUSCLE-UP or three today for the first time! Nice work, Scott! Robin apparently has video.
FINALLY made it back to the gym today! Enjoyed this gymnastics WOD with the noon crew. Played around with deck squats and pullups afterwards…managed to get a couple of successful single leg deck squats and two supinated pullups – not overly pretty, but made it over the bar. Progress feels good 🙂
I’ve been trying to keep from reading the daily workouts because I can’t come in and do them, but should be in tomorrow. Missing you guys! FrostFit was terrific, but was followed up by a nasty GI bug. Can’t wait to get back at’er!
Wowsers!!! Sounds like I missed an awesome day – good work everyone!! WoooooHoooo Scott 🙂 Mara hope u feel better SOON!!