Tuesday 8-30-2011

Tuesday 8-30-2011

DC said it best when he finally made his reappearance in Amissville, "Wendler Works". The man had not been over for quite some time, but crushed a workout that involved movements he had not done since his last visit (almost 2 months prior). DC's hip drive was astonishing better which allowed him to complete all 21 in Nasty Girls. This was 16 more than he has ever completed in a workout at the gym. The valuable lesson here is that skill/strength is exactly what it is designed to do. Improve your functional chain so that when it comes time to the WOD you are able to move more weight faster. Be it you, a bar, a kettlebell, tire, or anything else in the WOD. So take skill work seriously, give it your full attention, and work on your kinks in your armor.

Warrenton Update:  Gym is up and running.  Check the schedule for times and hours.  Email Crystal for more info, or to set up a demo.  Getting the pullup rig was NOT FUN.  But it looks awesome.

[caption id="" align="aligncenter" width="504" caption="2011 CrossFit Games Champion Rich Froning... A True Beast"][/caption]

Skill/Strength

Wendler: Shoulder Press

Recovery of 10e x'ng hand to elbow plank

WOD

20 Ring Dips

10e Forward Reverse Lunges

20 KB Swings (53/35)

AMRAP in 15'

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