Monday 20 June

June Family day

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Post time to comments.

Compare to 100802 at CFI.

“Coaches Prep Course: Programming Bias vs. Targeting” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

From the Vault: Zac Pine 7:23 on today’s WOD – video [wmv] [mov]

12 thoughts on “Monday 20 June

  1. 16:28 on gold (sub 4x single unders for each double under)! Thanks to the boys for counting those last reps and pushing me when I really thought I could not go any further 🙂

  2. Great 6:30 class! Rough workout but made it through. 15:53 10lb ball, Rx reps. Linking more and more double unders, thanks Christina and David for the tips!

  3. 8:44 Rx. Felt really good after a 3 day weekend. Also, I’ve felt like my metcon performance on WODs with heavier weights (a 20# med ball is a heavy weight in my book) has improved over the last 6 weeks or so. It very well may be due in part to the guidance from Michelle and the nutrition class. Looking forward to repeating some old workouts in the coming weeks . . . numbers don’t lie!

  4. 9:52 Rx’d

    I was on track for a PR and my rope came apart in the third round. I grabbed another one but it was too short. After going through two short ones, I finally grabbed Tyler’s when he finished and knocked the remaining DUs out.

    I really enjoyed coaching the 6:30 class. CFI athletes rock!

  5. 7:31 Rx’d

    Tonight I went to open gym at Southern States Gymnastics to practice handstands and handstand walks. It was frickin awesome. Imagine a CFI social event, same loud music, now reduce everyone’s age by 10 years, and now take the zany shit that happens and kick it up about 3 orders of magnitude. I saw people practicing martial arts, street tumbling, break dancing, jumping over things in ways I didn’t know humans could jump, pressing in and out of positions that I didn’t know humans could hold. I could just type for hours about all the incredible things I saw. It was off the chain!!

    I met several folks who offered to help teach me things. I learned a standing back tuck and actually did one successfully, but without a spotter my confidence leaves and I am inconsistent and non-committal. I can hold a handstand for 4 seconds now and I can take about 6 steps in a legit handstand walk. One thing is for sure, I’m going back next Monday night.

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