Picker picker cherry picker!

October 17th, 2012, by

Guys....if I start to suspect that you are cherry picking workouts I'm going to pull the plug on posting WODs in advance. I don't think it's any coincidence that yesterday involved running and double unders and the morning classes were a tad light. You WILL get your double unders, so help me GOD! Pam is getting closer every day, and Beth was able to string together 7 consecutive the other day! Let's make it our goal that everyone is double-under-ing by Christmas.

10/18/12
Strength
4 sets:
1.1.1.1 Power Clean (:10 rest between reps)
:30 rest

Max Ring Dips
3:00 rest

WOD
3 rounds of:
:45 jumping lunges
:15 rest
:45 push-ups
:15 rest
:45 wall ball shots
:15 rest
:45 toes to bar
:15 rest

Looking to improve your rowing technique? Want to shave 10 seconds off your 500m row? Well my friends, I have just the thing for you! Starting this week there is a brand new, shiny whiteboard in the loft with optional rowing WODs. You can add up to 2 of these WODs to your week, but if only doing one, do the primary one (even if it looks like it sucks). We all want to get better at rowing so we can once again SPANK our competition at the winter indoor rowing meets! There are 3 rowing competitions on the white board. If you'd like to participate in any of them, just write your name next to them. Also, as you complete the weekly rowing WODs, make sure to record your scores on the whiteboard. Please and thank you!

I'd also like to announce that there will be a rowing technique clinic this Sunday, October 21st from 9-10AM at the Fort. Even if you feel like you're a level 12 master rower, there's always something new you can learn. Join us for this 1 hour clinic and see what you can learn! Register today! We're only taking 14 people for this clinic.

Category: CrossFit

16 Responses to "Picker picker cherry picker!"

  • Kelly
    October 17, 2012, 11:24 pm

    My hero! Nice pic Scott!
    I will start the rowing wods tomorrow! Just an FYI, last night Amy N got 9 double unders in a row!

  • Amy
    October 18, 2012, 6:25 am

    Oh, Kelly. There were some singles in there too, but thanks for your excitement for me anyway. I was happy!

  • Yee
    October 18, 2012, 6:48 am

    Ordered my speed rope so I can practice, practice, practice! I'll admit, running is not a strength of mine, but like burpees, master it I will. I was bummed to miss yesterday's class because I really wanted to work on my double unders! Looking forward to the rowing WODS!!

  • Gina
    October 18, 2012, 9:34 am

    Noooo! If you don't post the WODs in advance then I don't know how many bras to wear. Or if I should wear pants or shorts! Or a tee shirt or a tank! These things are very technical! ;D Isn't Wednesday a rest day for most folk who come every day? (My own excuse is that my almost 2 yr old didn't go to bed til almost 1:30am so I felt like a jerkface waking her up to go to CrossFit at 8am. But I'm making up for it by coming tonight!)

  • Sammi
    October 18, 2012, 12:08 pm

    I'm with Gina! If I don't know the WODs in advance, how will I know what to wear? These are the important part of CF!

    Yay to everyone getting and practicing double unders!

  • Clark
    October 18, 2012, 3:37 pm

    Jodi - You and me both!!! I was glad to see something I said worked for her, along with a couple others last night. Just remember, think about the height of the jump and the double flick at the top. Ignore the rope. Practice makes perfect. Any interest in a short DU clinic sometime for those that struggle or would like to become more efficient??

  • Kristen
    October 18, 2012, 8:09 pm

    I enjoyed the double unders yesterday! Best I had done. Lets not discuss the running portion.

  • Amber
    October 18, 2012, 9:11 pm

    Clark helped me after the WOD with my technique, and I got like 3!!! That's a Huge number for me, when it comes to Successful DU!! Thanks, Clark.