Elizabeth
Here’s a nice coupling of some gymnastic strength work with another CrossFit benchmark WOD (which just so happens to combine olympic lifting with gymnastic work).
Remember, for our gymnastic strength work, we’re looking to lock in the form that we would like to default to when we’re tired and can’t focus on it as much. Â As the old adage goes, “Practice doesn’t make perfect. Â Practice makes permanent. Â Perfect practice makes perfect.” Â If we get sloppy when we have the time to be focused on just movement quality and aren’t chasing the clock, we have no chance after 3-2-1-go. Â Don’t worry… There will be plenty of time to get wild when it comes time for the WOD.
STR:
Gym 16
:10 ring support
5 toes to bar (strict)
:10 bridge
WOD:
21-15-9
squat cleans (135/95)
ring dips
Announcements:
Book Donations
Abigail Russo is collecting donations of books and magazines for the Boston Medical Center. We have reserved a cubby at CrossFit Somerville with a sign to drop any donations. See below for details from Abigail:
The Boston Medical Center (the hospital associated with my workplace, the BU School of Medicine) is constantly seeking donations of books and magazines for its waiting rooms. If you want to get rid of books you don’t need (non-academic, please – nobody wants to read your program evaluation textbook) or relatively recent magazines (less than four months old), feel free to give them to me to pass along! There’s an 85% chance that I’ll donate them and not keep them for myself.
Elizabeth: 8:40 with 65# Muscle Cleans and Ring Dips with toes on a green box almost directly below me. Surprisingly tough compared to the bench dips I’ve done in the past (and much faster than the 5/2013 Elizabeth with box pushups).
Great work from 7:30 group all working to make personal progress! Thanks, JT, for getting us fired up!
Gym: 11 rds
Elizabeth: 11:47
Squat cleans @ 65#
Ring Dips using 30″ boxes