I am headed off to Mexico for a week and will not be back in the gym until Friday, October 26th. I will not be bringing my laptop or checking my email while I am away, so if you have any questions please forward them to firstname.lastname@example.org or ask your coach.
We will be having a coaches from CrossFit Vancouver Island come in to fill in for some of the classes while I am away, so please make Stephanie, Michelle and Ray feel welcome.
Have a great week and I will “hasta pronto” – says google lol!
Buy In – Deadlift 3-3-3-3-3 E3M
WOD – “Pop Rocks”
Compare to June 18th, 2012
3 Rounds of:
7 Hollow Rocks
14 Ring Dips
21 Pistols (alternating legs)
* Focus on technique and virtuosity in your movement, not speed
Zone 3 – scale ring dip reps to 10
Zone 2 – scale to hollow body hold for 10 sec., assisted ring dips with feet on a box (the higher the box, the easier), pistols to a box or use a band/ring
Zone 1 – scale to hollow body rocks in a dead bug position, scale ring dips to assisted dips on parallettes or pushups (maintain your hollow body hold), scale pistols to air squats
Cash Out –Stretch out the hamstrings and glutes