It is Earth Day today! Let’s do our part to save the planet! Here are a few tips for the day!
1. Conserve water – shower with a friend!
2. Plant a tree.
3. Remember the 3 R’s… reduce, reuse and recycle!
4. Buy organic food as often as you can. Your purchases help to support local farmers markets and farmers who grow organic food.
5. Use natural, non-toxic cleaning products.
Do you have any tips to share with the team?
Today’s Workout:
Buy In – 5 sets of 3 snatch balances – work up in weight over the sets
WOD – “DEE – Lightful”
Hey, guess what, it’s our very own Coach Dee’s birthday today! Even though she’s turning the big 3-0, she doesn’t look a day over 16 😉 haha. So in celebration of her awesomeness, we are doing a WOD today named after her. This wod gives her a chance to work on a couple of her “goats” while under a bit of fatigue, and yes, you all get to join her… Yay!
Every minute on the minute for 10 minutes (hey that’s 30 reps per movement!), perform the following:
*3 Snatches (75/115)
*3 handstand pushups (girls to one ab mat)
*3 toes to bar
Zone 4: scale snatches to 65/95, hspu guys to one ab mat, girls to two
Zone 3: scale snatches to 45/75, modified hspu and ttb
Zone 2: scale snatches to 35/55
Zone 1: scale as needed
Record number of successful rounds completed – don’t be afraid to challenge yourself in this wod with a bit heavier snatch than you are used to!!
Cash Out – Funky movement – every member of the class chooses an interesting way to move across the floor and the rest of the class follows along… use your imagination gang (please no leg dragging thingies though 😉 haha
Thanks for the compliment Turts 😉 it is too bad I will not get a chance to hit up this wod tomorrow. I hope you all enjoy it 😉 I will do it next week or hit up the next time it comes around 🙂
Check it out!!!!!!!!!!!!!
http://media.crossfit.com/cf-video/Games2010_footballtotal_mens.wmv
Two upscale options for Dee-lightful:
Option 1: bring up the snatches to 95/135 and switch to parallette hspu
Option 2: snatches up to 95/135 if you like but strict hspu (belly to wall) and strict toes to bar – no swing at the bottom, legs straight, toes pointed, just like Sean Lind would have us do it!!
Awww shoot Dee, I thought you might be in for the morning class 🙁 Definitely we will hit it up in your honor, have a great day and enjoy your time off!!!
Vid is sweet, Lucas you got some good coverage budday!! Not much of the rest of us though 🙁 boohoohoo… just gotta lift more next time!
I will be there in the am, but have to run the classes. I will see if I feel like hitting it solo between classes…
By “leg dragging thingies”, I assume you mean the very legitimate CrossFit Kettlebell Bear Crawl, like last time! Behold:
http://www.youtube.com/watch?v=BC3M9SdpdYU
Dee, what is the website address where you go to find all those awesome sectionals videos? I never see them anywhere obvious on .com or the Games site…
Happy birthday Deanna!
That video’s great, but where the heck at the lady CrossFitters?
Happy Birthday Deanna!
No doubt, Sean! I was thinking it’s as bad as the singular focus we saw in ‘Every Second Counts’. Don’t you know, only the MEN can do impressive feats of strength that people would want to see online??? 😛
Hey Bones,
Where are all those great pics you were talking about? I can only see the boys video?
See you soon 🙂
Here you go, Heather!
http://s999.photobucket.com/home/BCSectionalQualifier/index
Happy Birthday D!
Thanks for the Bday wishes everyone! Thanks to everyone that contributed to my spa experience… it was so relaxing!
I got the video from CF.com They have not released any vids of the ladies yet.
Hope everyone enjoyed the wod 🙂 I will have to hit it up on an open gym day if anyone wants to join me.
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