11/15/11 Getting CrossFit Strong Waimea!

-Written by KC

Do something upside down and backwards every day. -CFAS White Board

Skills & Drills

Working with speed ladders allows us to hit many of CrossFit's modal domains including balance, speed, coordination, agility, and flexibility. Plus it's FUN! At right you see Robyn and Ruth in a roving plank hitting every box with every hand. Common faults are having the hips to high, or sagging to low. Ideally we are in a hollow core position, body planked out.

Strength

Below: Suzy, Ruth and Robyn working the Back Squat.

CrossFit Perch

When the kids get out of school, they come with mom and dad to AllStar. Occasionally they want to hop in and join the adults in the warm up. Here you can see Ford, perched above cheering us all on!

Ditching the BAR

Today we practiced loading up and ditching the bar, just in case we ever get stuck at the bottom of a weighted squat, we know what to do safely to get out from under the weight.

Workout of the Day

Warm Up:
Run 800 m
Group dodge ball (3min)
speed ladders (including backwards motion)
3 Handstand Attempts or walks

Skill:
2 min. max push ups
2 min. max sit up

WOD:
Back Squat 5-5-5-5-5 reps