All you faithful Crossfitter’s will be pleased to hear about our upcoming Gymnastics Seminar! We have a career gymnast coming to do a spot as a guest speaker at our next CrossFit workshop. This will be a two-part seminar, with Part One happening on July 18th ’09 here at CrossFit Zone. In this portion of the seminar, Sean Lind will be focusing on all the basic CrossFit ring movements. He will include such elements as proper support positions, different styles of dips, false grip chin-ups, muscle-ups, front and back levers, and shoulder stands. For anyone that is advanced and able, Sean has also offered to teach the basics for the cross, and handstands. Maybe even more, depending on the ability and willingness of the attendees!
The cost for Part One of this Gymnastics seminar is $25 for Zone members (plus applicable varying membership discounts), and $40 for non-Zone members. Come on out and learn some more about this important part of the CrossFit foundation!
Check out this video to see some crazy, out-of-this-world gymnastics skills in action:)
Today’s Workout:
Buy In – Hoover Ball
WOD – “Four Bitches”
One round of Helen:
400m Run
21 KB Swings 35/50
12 Pullups
One round of Christine:
500m Row
12 Deadlifts 95/155
21 Box Jumps
One round of Kelly:
400m Run
30 Wallballs 14/20
30 Box Jumps
One round of Annie:
50 Ab-mat situps
50 Double Unders
* See comments section for scaling
Cash Out – Stretching
Awesome WOD tomorrow! I’m probably going to have to sub ring rows for the pull ups for Helen unless my hands miraculously heal themselves tonight. I might be able to grunt out 12 though.
Also, that’s one handsome dude in the picture :-).
Zone 3:
One round of Helen:
400m Run
21 KB Swings 35/50
12 Pullups
One round of Christine:
500m Row
12 Deadlifts 95/155
21 Box Jumps
One round of Kelly:
400m Run
30 Wallballs 14/20
30 Box Jumps
One round of Annie:
50 Ab-mat situps
50 Double Unders
Zone 2:
One round of Helen:
400m Run
21 KB Swings 20/35
12 Pullups
One round of Christine:
500m Row
12 Deadlifts 65/105
21 Box Jumps
One round of Kelly:
400m Run
30 Wallballs 10/14
30 Box Jumps
One round of Annie:
50 Ab-mat situps
50 Double Unders or 100 single jump rope
Zone 1:
One round of Helen:
200m Run
15 KB Swings 15/30
9 Pullups
One round of Christine:
250m Row
9 Deadlifts 45/75
15 Box Jumps
One round of Kelly:
200m Run
15 Wallballs 10/14
15 Box Jumps
One round of Annie:
25 Ab-mat situps
50 Single jump rope
Shite…wish I could make this one!
Andree we miss you!!!!
Wow – looks like a good one. I’m bummed that I’m not going to be able to do this one.
Holly shit!! This is exactly what I need after 3 days off….let’s get it ON!!!
After much careful thought Deanna, you will be pleased to know that I think this WOD just may be awesome after all. However, I feel like I’m catching your cold! We’ll see how my day pans out, and if I turn up for the 6 p.m. class or not… Still undecided.
that looks like a sweeeeet workout… i’m missing it too but MTrain will pick up the slack for me… right Mehul??
Awesome and humbling workout today, Deanna.
This was a good/bad one… I think I would have loved it a lot more if I was not at the tail end of my sars (jk) I know you all can beat my time, I was pretty slow 20:11 rx’d
Get Some!
Cam, I always have your back…YOU’RE MY BOY, BLUE!! D, I knew you had SARS….I am so glad we didn’t share the popcorn! Shannon, you better be there!! I need your inspiration (nagging)! See you in an hour!! PEACE!
Hahahaha I love it! BLUE!!!! (all time best movie ever)