Some People don't get to see ALL the action that goes down at RED. That is understandable- we have to work! Josh and Sarah (The Frenchies) are the original gangstas of CrossFit RED and we would like to throw out a salute to them for continuing such hard work and efforts in life. Every night- It's always a smile and great attitude with these champions as they bring greatness and accomplishment into all of our lives. It's possible that Sarah will be gaming at Regionals...even through all her desires to birth another radical child...keep an eye on her;)
Warm Up: 800 Meter Jog
*Focus on movement while jogging- follow the coach
* Stop on the corners for dynamic stretches
WOD
4 Rounds for time
40 Strict ABMAT Sit Ups
30 Push Ups (C2F- no hands release)
20 DB Power Cleans
10 Ring Dips (no kip)
*Your single DB weight should be 25-30% of 1RM BAR POWER CLEAN
ie: 225# Power Clean= 55-65# DB's
ie: 225# Power Clean= 55-65# DB's
Mobility: Yoga Recovery Stretches
Shoulder/Trap Trigger Point
did anyone see the time Josh francis posted on the WOD yesterday?? killed it! what a jerk.
ReplyDeleteJust wanted to say that I'm lovin' the Mobility Wod each day...i've neglected stretching for 30 sumthin' odd years now and i think the trigger points Weaver made us do last night is the only reason i didn't wake up looking like a bowl of quivering man jelly this morning.....
But saying that...I'd like to elect Ty blount to head up the new boozy wod to immediately take place after all other wods.....Actually in retrospect...maybe it was the shots that were bought for me last night that cured my back pain...not the stretching after all. So go f*** yourself Weaver...we don't need mobility...just jack daniels.
Thanks to all who helped me enjoy my bday last night!
Happy Birthday, Jeff H! Almost ready for masters!
ReplyDeletePlease not the changes made to the weight for DB cleans. That should be the strength builder in this WOD It is based off your 1rm bar power clean and determines the DB single weight you choose.
ReplyDeletepay no attention to my inebriated friend--i had no shots last night and woke up feeling fine thanks to the mobility work after the wod. props to weaver although i think someone might have purposely forgotten an invite to b-day festivities based on pain inflicted by that wod!
ReplyDeleteSo basically this wod is calling for us to use 50-60% of our 1 rep max for 4 rounds of 20 reps, which would be hard with the bar, but now the same load is in dumbbells making it even more challenging. I am glad I got mine done this morning before the clarification came through:-) Based on the new explination I would have had to use 95 or 100 lb dumbbells. Instead I only used 45's and it still took me 24 minutes to finish. I think it would have taken me over an hour if I used the 100's. Congrats to those of you that complete this wod following the revised rx explanation, it is a tall order.
ReplyDelete