Workout of the day for Wednesday October 2nd, 2013:
• Hollow Body Hold to Hollow body Rock to Candlestick
• Hollow Body Pull-up to Ice Cream Maker
• Around The World Pull-up
Bonus if you have time after class:
• Gymnastic Push-UP
• Ring Push-ups
• L-Sit to Hollow Back Press To Handstand!
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Gymnastic Skills: Begin with Hollow body!
Want to get better at your deadlift? Think about how you load your spine (don’t use your psoas to bring your spine into extension!) and whether you have full tension throughout your entire body (like the hollow body position.)
Bring it! Rest is for the people who do not have something to accomplish today. Come do work, even if it is a recovery wod or 2 hours of mobility. Remember that work should be done with enthusiasm and it should be done well. Focus on perfecting your form, this leads to increased efficiency allowing you to go harder, heavier, and faster, for a longer period of time.
Bring it for those around you who struggle when you do not show up. Did anyone see Miguel’s awesome comment on the blog yesterday about Jessie Ingram—how she inspired him at the CrossFit Roseville Women’s Gauntlet and how she pushes him to work hard every day? Participate on the blog and on the Facebook Page (all half dozen or so Facebook groups…).
Watch the videos we post for your benefit. Take responsibility to improve in and outside of the box. You move 24 hours a day. We get one hour a day to help you to move better, to teach you the skills necessary to better interact with your environment. Help us to help you be a better mover, athlete, and all around healthier person.