Today’s WOD:
Back Squat
3×3 @ 85%
then
3 Rounds:
5 Muscle Ups
20 Burpees
7 Deadlifts (315/225)
Many of you are starting to realize the utility of flexibility and mobility (duh!) when it is paired with strength. You’ve also noticed that being mobile means that you are more bio-mechanically efficient and can therefore do more work in less time. Learning to keep yourself functioning at a high level without paying out the wazoo should be a top priority for you. For most of us CrossFitters, all things mobility start with MobilityWOD. For those of you that can’t process over 9,000 minutes of video, Kelly Starrett has a book coming out soon with pages and chapters and words and stuff. Check it out here.
Muscle music:
http://vimeo.com/47875656
Flame sax.
I just wanted to say THANK YOU to the 6am crew, both instructors and members. You all have given me a wonderful introduction to CrossFit and I couldn’t have asked for a better group of people to work out with. I can only hope that I will find a box in Florida that I like as much and that I finish a WOD in another place other than dead last at some point. Thank you again for all your support and guidance. Until next time, Andrea
Dead last? Sorry, that’s my spot. Maybe if we’re running I let you have it. Good luck in Florida!
Good luck andrea.
BS work @265# then WOD scaled subbed Muscle ups and worked with 275# DL. 10:21
Good WOD 315# DL’s would have been brutal, I was to busy thinking about the weight, I forgot about the sucky burpees. But Andrew liked this WOD.
Andrea, sorry to see you go, good luck in FLA!!
There was some awesome work being put in by the afternoon crews. Keep it up guys!
Yeah, noon was “legends” day – Huston, B Low, Jeremy and some awesome new/newer people like Alex and RJ doing work too. I’d love to have that lineup in there everyday…..talk about pushing yourself.
And I almost forgot “Brandon of old CFRVA” fame there too.
12 something w/ 175 DL and MU sub.