Thursday's WOD,
"Gym-Nasty-ics Night" thanks to Amy from CrossFit Vancouver:
Rounds in 20 minutes of
2 Rope Climbs
4 Knees to Elbows
8 Burpees
16 Jumping Squats
32 V-sits
Substitution for the 2 Rope Climbs is 4 Ring Rows, and don't forget to add/check your results on the CrossFit Leader Board.
Wednesday's WOD:
Widowmakers (2 more weeks left)
Low bar back-squat 20 rep max
Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it. Breathing is the key, so make sure to breath deeply prior to the descent and exhale near the top of your squat on the way back up. Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps.
The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter.
Then,
Lil Sasquatch
21, 15 and 9 reps of
Sumo Deadlift High Pulls
Push Press
Weight is men 75 lbs, women 45 lbs, or scaled to ability.
Lovely Dianne completing Lil Sasquatch always with a smile.


