Friday already – CrossFit

Can’t believe it’s Friday already…how does that happen so fast? where does the week go?

Who will be up this morning? Surely not Grace. Nope – no Grace. maybe next week??
Bob, Dave, Rhonda, Jeff, Emily and me


General Warm Up
2 rounds
250m row (bike 1:00)
10 squats with feet together, pause 0:01 in the bottom
10/10 lying dynamic hamstring stretch
5 rollover v-sits (I can actually get my legs off the ground and actually have a little bit of a roll – I’ll get there one of these days!)

Then,
1:00/1:00 single leg glute bridge hold
0:30/0:30 side plank with thoracic rotation
0:30 elbow to hands plank (this was extremely challenging – was able to do a couple of times if I started with my right arm.)

Skill and Build Up
Deadlift Progression
*with empty barbell (10lb dumbbell set)
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build Up and Workout Prep
5 deadlifts, lightweight (10lb set)
5 deadlifts, light to moderate (15lb set)
5 broad jumps + 5 box jumps, low height (did broad jumps and then jumped from floor to next room which is a step up of only 7″ but I could actually jump to there. Now to see what else I can put there to add a couple of inches? I’ll eventually be able to jump onto the 16″ box but for some reason I think I can do it but then I get ready to and it terrifies me – I’m sure I’ll miss and hit my shins on the box or fall on my face. I’ll get there someday.)
5 deadlifts, moderate weight (15lb set)
5 box jumps , medium heights (16″ box step-ups)
3 box jumps, workout height (16″ box step-ups)
3 deadlifts, moderately heavy weifght (15lb set)
3 deadlifts, workout weight (20lb set)
5 medicine ball front squats + 5 medicine ball push press throws + 5 wall ball shots (10lb db thrusters)

“Kelly Brown”
for time (25:00 cap)
I completed my workout in 22:00

5 rounds
440m row (2:00 bike)
10 box jumps (16″ box step-ups)
10 deadlifts (15 deadlifts each round with 20lb db set)
10 wall-ball shots (10lb db thrusters)

This workout is in remembrance of a friend to TrainFTW and the CrossFit community at large. Kelly was a CrossFit Kids seminar staff trainer who lost her battle with ovarian cancer after her diagnosis 5 years ago. She didn’t let that keep her from working at the gym or teaching trainers around the world how to use the CrossFit methodology to teach kids. We will remember you always Kelly.

1:00 pike compression

Good workout everyone! Again it is good to see everyone!
Have a great weekend!

See you next week!

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