If you can’t do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a few variations including scale downs.
Skill of the week: Double Unders*
*We have ordered Ultra Speed Jump Ropes. If you want one, reserve one. They will be in mid-week.
Buy a digital watch with stop watch function if you have not already. You will be able to monitor your rest and know your pace. Use it every time you CrossFit.
Congratulations to Dominic Sirianni for completing his first triathlon this Sunday.
Shout Outs (hey,HEY!) to Jason from CrossFit Redline in Naples who competed with us at the CFDSQ event last weekend and stopped by on Friday and hit the WOD in impressive fashion.
From Greg Glassman’s Article in the Crossfit Journal, What is Fitness?
“World-Class Fitness in 100 Words: ■ Eat meat and vegetables, nuts and seeds,some fruit, little starch and no sugar. Keepintake to levels that will support exercise butnot body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly,master the basics of gymnastics: pull-ups,dips, rope climb, push-ups, sit-ups, presses tohandstand, pirouettes, flips, splits, and holds.Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patternsas creativity will allow. Routine is the enemy.Keep workouts short and intense.
Dibo hits a rep in the 135# clean n overhead/chest to bar pull ups 8 minutes AMRAP WOD (#3 of the day) at the Dirty South Qualifier.
“The Final Countdown”
Pick up as much weight as you can and run, walk or crawl it 500 meters to our new location, run back and repeat. No rolling of weights allowed. 60 minute time limit.
Post total weight carried as well as distance traveled to comments.
Dan pulls on 275 during the Suicide run/Deadlift WOD at the Dirty South Qualifier
Dirty South WOD #4 ‘The Decider’ 1000 Meter Run 25 OHS (135lb. Men) (95lb. Women) 100 Meter Run 50 Kettlebell Swings (53lb. Men) (35lb. Women) 100 Meter Run 25 Burpees 200 Meter Run
There will be no classes Friday at 6pm/Saturday at 1pm as we will be traveling to Jacksonville for The CrossFit Games Regional Qualifier. If you would like to do a park WOD Saturday, you can contact Joseph at 786-261-5788 for time and location. Normal class times resume Monday and there will be a special last day moving WOD on Wednesday. Also, if anyone can help move large equipment to our new space with a van/truck please let us know.
Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups
Post rounds completed to comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
