Workout of the Day (WOD)

Tuesday 11/29/11

Tina in Oklahoma at CrossFit OKC.  Doing work over the Thanksgiving Holidays.

The Cystic Fibrosis StairClimb is this Thursday night. Right now we have 10 runners. Based on the numbers and what we've raised, we have room for just a couple more. If you know anyone else that wants to join us, get them registered!

Our heat starts at 6:00pm, and we'll want to be near the front of the line otherwise you spend your time dodging other people on the way up. I propose we meet at the Gym and leave for the tower by 5:15pm. If you'd rather just meet us at the tower, that's cool. Also, even if you show up late, that's fine: our team score is based on individual times so we don't have to run in a pack.
Wear shorts, running shoes, and your favorite CrossFit Interbay shirt. Sweatbands are optional but make you look more awesome. If you've got the CFIB headband, wear that. Eat something light before you run, and there is free food and drink afterward (salad, pasta, lasagna, beer).
Let me know if you have any questions, and don't over-do legs before this THUR, you'll need them in good shape for the climb.
Richard T. Moore 
 http://crossfitinterbay.com/stairclimb  You can still donate or sign up.

 

Strength:  Backsquat Week 1

WOD:  "Afraid to Fail"

20 Minute AMRAP

Max Double Unders until fail(if you trip upand stop)

Max V-Ups (if you rest for more than a split second, that's considered stopping)

Run 400m

Your final score will be your total number of double Unders and V-Ups completed.

Yes, I know this video is Cheesy....I mean it reaches new levels of velveta, stinky orange CHEESE.  But it's still worth watching and getting the message.  However, since this video has so much cheese in it, probably best to watch it with a glass of wine.

Part 1 of 3.  No False Grip Muscle Up Progressions.