Suck.
Really, it's just one bar.
3 Barbell movements.
But, the WOD bites.
In a good way. :)
Amy Guns named this HQ WOD for us last year.
It has a reputation.
We had 2 visitors at the 9:00 AM class! Big welcome to Diana and Deb (front & center) from CrossFit St. Louis! Thanks for joining us, ladies!
And, oh, YEAH!
Take a gander in the back row.
T.W. IS BACK IN THE HOUSE! WHOOP! WHOOP!
Been missin' ya, Tom!
Was his first workout in the new digs!
Well, well, well! Look who it is! Dale Weppner, KTW's husband, FINALLY CAME TO HIS FIRST REGULAR CLASS! CHECK THAT OUT! SO PSYCHED, we are!
Can't wait to see you back soon, mister!
Brandon looking strong on his way down in an OHS.
Legs in a solid squat position.
Torso open.
Armpits forward.
Neutral head.
Active arms- imagine you have steel rods in your arms. Zero bend in the elbows.
Shoulder girdle is TIGHT.
Harlee D. here, actively pushing up on the bar while keeping his armpits forward and shoulders engaged. Note that he's not pushing his shoulders to his ears, but he's firing all the right areas of the upper body. Arms are rigid!
His feet are a little too wide here for the squat. Sorry, Harlee. But, I know you can take it. ;)
Whole 9 Life Seasonal Produce Guide
Print this and post it on your fridge!
Whole9 Life Guide to Veggies and Fruits
HERE THEY ARE!
Our first crop of newbies for 2012!
We have Logan, Christina, Julie (Beacan's buddy's mom), Aimee, Justin (Jack Davis's younger son), James, Donny, Shawn, Lauren, Darci, and Jaime (Travis's wife).
They'll be back tonight for round 2!
LOTP, sharin' the love.
Elbows nice and high and fingertips "babysitting" the bar on her front squats for Monday's WOD, which was an older one from CF Unlimited that I'm fond of:
x3
AMRAP 4 minutes
Rest 2 minutes between rounds
5 push press
5 front squats
5 pull ups
(95/65)
NO OPEN GYM THIS FRIDAY NIGHT DUE TO THE INTRO CLASS!
GUY SMILEY WILL HEAD TO CHICAGO NEXT WEEKEND (14th & 15th) FOR HIS LEVEL 1 CERT IN CHICAGO! Gooooo, GUY SMILEY! He's been studying up, and we know he'll not only soak it all up but love every minute of the experience!
Push Up Challenge- Day 4!
Make sure you're marking each day off on your chart. These will be turned in upon completion... in 96 days. :)
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