Wednesday 17 November

Inside CFI

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Laurie Galassi 7 rounds + 22sec squat, Danielle Edmundson 7 + 19sec squat, Kevin Montoya 6 rounds + 10sec L-sit, Kristan Clever 6 rounds (freestanding HS), Jason Ackerman 6 rounds, Austin Malleolo 5 rounds + 22sec chin-over, Rebecca Voigt 5 rounds + squat (freestanding HS), Heather Bergeron 5 rounds + 10sec squat, Katie Hogan 5 rounds + HS, Mel Ockerby 4 rounds + 15sec chin-over (freestanding HS).

Post rounds completed to comments.

“Planche Push-Ups” with Jeff Tucker and Jeannie Bassi, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Laurie Galassi – video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today’s WOD – video [wmv] [mov]

The Fitness Divide by Greg Beato, Reason Magazine.

10 thoughts on “Wednesday 17 November

  1. Went to the am workout due to a meeting during my usual lunch WOD. This was a strange WOD. Got 5 rounds +60 seconds, all Rx EXCEPT for the L-sits, which due to Monday’s floor wipers were more like h-sits.

  2. 7rds + 60sec Rx’d

    Earlier today I did the 1 x 10 hang power snatch WOD. Never done a 1RM power snatch before. It went very well untill I hit 110. That last 5# stopped me in my tracks.

  3. Silver 5 rounds, no band on chin over bar hang. Thanks for the “commit” comments from Jonathon and David on my handstands. đŸ™‚
    And thanks for the laughes from the moaners…made for great smiles during my day long training session at work.

  4. The morning class was great as usual. Jamie joined us this morning for his first daily workout at CFI. He showed confidence on the inverted hang (warm-up) and handstands! Another nice kick start to the day!

    I did this one at the 4:00 class.

    4 rounds + 110 seconds (freestanding handstands)

    L-sits where the most difficult for me.

  5. 5:15 class was a lot of fun. The parallette work during skill work was more effort than I anticipated!

    6 rounds + 21 seconds. Kudos to Alex for kicking my ass during the 6:30. L-sits were down to 0.5 and 1 second increments by the end.

  6. i did 30 second holds, subbed tuck hold for L-sits. 5 rounds completed + handstand, squat, tuck hold and 18 seconds on chin over bar before time was up, so just a few seconds shy of 6 rounds.

Comments are closed.

%d bloggers like this: