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Monday November 28, 2011

<—— Parm and Ali

Awesome weekend at the gym! Thanks to all that came out to our first Olympic Weightlifting Seminar. I don’t know about you, but I was bushed after all that practice. I hope you all came away with some new skills that will make you a better CrossFitter. Stay tuned, we will be hosting another seminar in a couple of months. Also, we will be making use of our new space to construct weightlifting platforms. Parm will be offering O-Lifting lessons to any interested.

New Space! ——>

Yeah! We finally got it done! Thanks to Brian, Jess and Kevin who threw kettlebells through the drywall to start the renos. We have freed up a ton of space on the floor and have opened up a lot of new space in the new back room. This will allow us to have more people safely operating during group classes.

CrossFit.com came down with a 10K run for Sunday’s WOD. Very interesting. I did it myself. I used to be a distance runner (until I exploded my knee from repetitive punishment). This was the 1st 10K I ran since I used to train distance running. I ran it as fast or faster than when I used to be a distance runner. During the run I was struck by how easy the run was on my cardio and respiratory system. It was not an issue. It just goes to show that CrossFit prepares us for just about anything. We don’t train at distance running, yet if the occasion demands, we’re able to do it. No big deal. Then I spent 3 hours practicing Olympic Lifts. I love CrossFit.

Today’s Workout:

In teams of two, with only one teammate working at any time,
3 Minutes of Pull-Ups
Rest 2 Minutes
3 Minutes of Power Cleans (95/65 lbs) (Practice what you learned on Sunday!)
Rest 2 Minutes
3 Minutes of Power Snatch (75/55 lbs)
Rest 2 Minutes

One of Rocky Point’s newest CrossFitters, Ara, demonstrating some of the best mechanics of the day!

WOD

225 pound Deadlift, 21 reps
Handstand walk 21 meters (progression is wall-climbs. Do 1/2 the wallclimbs for required meters. i.e. 10 wallclimbs round 1. 8 round 2 and 5 round 3.)
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

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