Thursday Fit @ CrossFit

Life has 2 rules.
1. Never Quit.
2. Don’t forget rule number 1.

Not many at the gym today – only a handful. People take it as a day to rest before the open. I feel like my body needs to consistency of working out everyday and if I don’t I won’t feel as prepared as maybe I could be. So, I just need to go do the workout for the day. Makes my day better anyway.

  GENERAL WARM-UP (~12:00)

We did Rowling today with a partner. I partnered with Nikki. I used the rower and she used the skier. We had to row/ski hard for 80m and then stop. When the machine stopped, anything over 12 you had to do that many burpees. We did this last week and we did much better this week. Not as many burpees today!

  HANDSTAND WALK PREP (~4:00)

30ft Tall crawl

1 Wall walk (I have actually been looking forward to trying these again! Since I first did them in the Open and actually got some! I now just wanted to be able to practice! I did one, wasn’t quite as hard today as it was 2 weeks ago when I first did one! Need to find a wall at home so I can practice these on a regular basis.)

2 x 10ft handstand walk or 2 pike walks around a box
I attempted pike walks around a box. I couldn’t get very far as these were extremely challenging, but I know eventually I will be able to do them – hey, I eventually got wall walks (scaled) that counted in the Open so I know I can eventually get these! I have a box at home so guess I need to practice these as well!

 CONDITIONING

Every 10:00 for 30:00 (3 sets)
1000m Run (row – females 1300m in 6:00; I actually was able to do this on all 3 sets!)
*After each run interval complete 50ft-100ft of handstand walking
I attempted pike walks on a box. Not like I got very far, but attempted them. I started at the center of front, went to the first corner to the left. 2nd attempt was able to get a little past the corner and the 3rd attempt I was able to get almost 1/2 way around the box. Guess I need to keep practicing these and I’ll eventually be able to get one!

Notes The goal is to run at a near-max effort pace on each interval and to have significant rest between efforts.
The handstand walks are thrown in the mix to allow athletes an opportunity to work on the skill of this movement. Record the total run time to the leaderboard.

Movement Options 1000m Run *Run a distance that allows for completion in under 6:00-7:00. Handstand Walking Perform the handstand walking progression attached X2. Movements in the progression: Kick up to handstand and hold 1 ft Away from wall, kick to handstand hold against wall. 2 ft Away from wall, kick to handstand hold against wall. 2.5 ft Away from wall, kick to handstand and handstand walk to the wall.

Good workout for the day before the final Open workout.

Have a great day everyone! See you tomorrow.

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