Today I would like to start off with a shout out. Our very own Tom D. will be competing in his first Crossfit competition today! The Nevada Police and Fire Games is holding its 36th annual event. What makes this particular event so interesting is that it is held over a five day period and offers more than one activity. Competitors not only have the opportunity to participate in Crossfit, but also in 5k, boxing, and soccer, just to name a few. Good luck, Tom!
Monday was a fun day. The first half of the class was spent on trying to set a PR on max height box jump. There were plenty PRs throughout the day. For many of you, this was the first time finding a max for box jump. Pat, Mercy, and Andrea led off the AM class with jumps at 24 inches. Casey had no problems jumping onto a 34 inch box with a plate. Anna, whose is 36 inches tall (jk she is really 37 inches tall), jumped to a new PR of 39 inches. For the guys, Duy jumped an incredible 44 and ¾ inches. Simon set a new PR at 40. Patrick, after playing mind games with himself, hit a new PR at 48. After the graveyard of boxes were put away the real fun started. “Helen” was up next. “Helen” is 3 rounds of a 400m run followed by 21 KB swings and 12 pull ups. Many of you experienced grip and forearm failure which is always the case for this WOD. Nate was able to go under the 9 minute mark at 8:58. Mercy also had a PR time of 13:15. Dan who did this WOD at Rx finished at 10:29.
Tuesday started with bench press 3×5 or Wendler. Nick at 220lbs knocked out 4 reps. Kevin made the 10 reps at 225lbs look very easy. Michelle burned out at 105lbs for 8 reps. The WOD was a shoulder burner. Athletes had to complete 21-15-9 of handstand pushups/ring dips/pushups, wall ball shots, and toes to bar. The reps of 21 changed between the 3 movements, while the 15 and 9 stayed at wall ball and toes to bar. Tami finished the WOD in 9:19. Lisa wasn’t too far behind at 10:14. Josh flew through this WOD in 9:21. This work out was not easy and everyone did well.
Good Mornings were the lift for Wednesday. I look forward to this lift. It is a great way to work the hamstrings and takes tension off the lower back. The WOD was 5 rounds of 5 dead lifts, 10 pistols, and 25 double unders. Paul K. was able to do every single dub. He definitely puts in the time by working on dubs before and after class.
On skills day we opened the class with rolling out the glutes and shoulders. We worked on strict pull ups and freestanding handstands.
Back squat was the lift for Friday. Xuan, graced us with his presence, and decided to show off by doing his back squat set at 295lbs. Andrea got up to 100lbs for her set. The partner workout consisted of two AMRAP 4 minutes of 15 thrusters and 250m row and 10 overhead squats and 170m run. While partner A was on thrusters partner B was rowing. Both partners worked quickly with good technique to get the most rounds possible. Majority of teams were able to get between 1 and 3 rounds for the work out.
Post any PRs that I may have missed.
Any Which Way:
8 Rope Climbs
40 Burpee T2B
40 Tire Flips (with jumps)
800m Sandbag Run