Just a quick reminder that we will be heading out to Langford to hit up some bowling this Friday!
One of the 10 skills of Crossfit is Accuracy!
While it is a very important skill we don’t often get to practice it in our daily Wods. So we have come up with a solution! Come join Apprentice/ Coach Jon for a fun evening at Langford Lanes Bowling alley! A few Details about the event.
Where: Langford Lanes Bowling alley (Map: http://goo.gl/maps/L6sWW)
When: Friday, November 2, 2012 @ 7:00pm
There are Prices listed on www.Langfordlanes.com
This event is open to everyone, so please bring your friends and family. Don’t forget to Prepare by watching some Bowling Documentaries (The Big Lebowski, KingPin).
Buy In – Warump the hips, mobilize and then retest your pistol on both legs. Any change?
* Post any change on the PR board as well as let your coach know
* If you did not notice any change, ask your coach the possible reason why this has not happened
WOD – “Jackie”
Compare to January 27, 2012
50 thrusters (45lb bar)
30 pull -ups
Zone 3 – scale reps to 25 thrusters and 15 pullups
Zone 2 – 750m row, scale weight of thrusters as needed, assisted pullups
Zone 1 – scale reps as needed
Games Prep – chest to bar pullups, & 65lb thrusters
4 rounds of:
P1 – Row 250M
P2 – Thrusters (35/45lbs)
P3 – Pullups
Cash Out – Free up the scapula with a lacrosse ball