This video is one of the original ones that inspired me to start Crossfit. The part where Nicole starts crying and then finishes the WOD is awesome. The 3 athletes pictured are Nicole Carroll, current head of training for Crossfit HQ, Annie Sakamoto, who qualified for the Games last year as a Mom of 3 kids and well over age 35, and Eva T, an Olympic skier who has medaled at Worlds. Things have changed a lot since this was filmed…no more butt balls for Rx’ed workouts, 95lbs is no longer heavy, and the range of motion standard for Muscle-ups is much more strict. It’s interesting to see where things have evolved and what our “Crossfit Roots” are.
31/Jan/2011 Tuesday WOD “Nasty Girls”
3 rounds for time of:
135 pound Hang power cleans, 10 reps
Strength: Do Olympic Weightlifting with Erin at 5pm or Oly is posted to comments. If possible do after the WOD + do HSPU progression on whiteboard.
Endurance: 30 minutes any modality < 70% HR, 4 hours before or after WOD
7:30am Team Practice today. Today’s session will focus on range of motion, team transitions, and end with some skills and mobility work. The WOD will be a 2 person partner WOD. If you plan on competing in the Open or are looking for a slot on the Regionals team then haul your butt out of bed and be there at 7:30am sharp. We’ll have a special “late vest” you can wear to help you out if you arrive late and miss the group warmup.
We’re going to switch to a new format with gymnastics and rowing since we’ve found that 30 minutes isn’t really enough to cover everything. They’ll now be an hour long and will alternate Saturdays. This Saturday is gymnastics, next Saturday is rowing.
When you want to succeed as much as you want to breathe…that’s when you’ll be successful.
Saturday morning will be our first team practice. Any WCFer is welcome. If you plan on competing in the Open or want to try for a team slot you should definitely make it. Practice starts at 7:30am sharp.
27/Jan/2011 Friday WOD – AMRAP 15 Minutes
This WOD is about quality of movement rather than intensity. Focus on perfect range of motion, great mechanics, and smoothly roll through from one to the next.
15 Toes to Bars unbroken
10 Lunge with Plate Overhead (5R/5L) 45/25
5 Pistols (5R/5L)
15 Hollow Rocks
Strength: Strict Press 10, 10, 10. Ring Row 10, 10, 10. Alternate exercises. Then do WOD.
Endurance: Row 20 min TT immediately following WOD. Record meters to whiteboard.