Thursday, May 22
“It seems to me that to be peaceful and content, you don’t have to know precisely what you want. It may even be better if you don’t. But I think you do need to be very clear what you DON’T want, and steadfast in the not-doing of those things.”
—Sandra Boynton
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
3-5 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
6 knee push-ups or regular push-ups
10 seconds of ring dip top position hold
10 seconds of handstand hold
60-90 seconds of rest
Strength/Skill
3 RFQ - Superset
Dumbbell Chest Fly x 12
Hollow Rocks x 33 (or GHD Sit-Ups x 20-25)
WOD
21-15-9 reps, for time of:
Strict Handstand Push-up (Shoulder Press)
Strict Ring Dip (Dip)
Strict Push-up
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
13:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
26:00
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.