2/13/13 Wild Turkeys & Skin the Cats

-Written by KC

Only in Waimea...

I think we should have called our box 'Wild Turkey CrossFit'. How many other CF boxes have regular visits from trukeys in the neighborhood, rainbows to look at on our runs, and beautiful Hawaii weather in the dead of winter? CrossFit AllStar does!

Skin the Cat

If you check out the picture below, TJ demonstrates Skin the Cat, as Josh takes down the Christmas lights in the back ground BOOHOO!. First he shows a ball up and tuck position, hips over the shoulders, toes should be pointed (not shown in pic), and gaze should be at the piko or belly button. Next hips slowly lower, but maintain the ball up and tuck position. Finally, he opens up the body and stretches the shoulders, gaze is now forward. 

Workout of the Day

Warm Up:
Max 5 min. Doubleunders
Perform in any order:
3 Rope Climbs with variations TRY:
-A new footlock
-footlock opposite foot
-arms only
-arms only with straddle position
5 Skin the Cats (or Ring Inversion)
3 X ME UB L-Hang or L-Sit on Parallettes

Barbell:
EMOM for 7 min. 2 Deadlifts @ 75-80% of 1RM

Conditioning:
20 Front Squats 205/145
30 Box Jumps 30/24
40 Kettlebell Swings 55/35
50 Wall Ball Shots 20/14

*Results spill over onto small whiteboard