Workout of the Day (WOD)

Thursday 6/14/12

Dropping Weights

I tell you all the time that's it's ok to bail out of lift if you're in a compromised position. If you have a load overhead and it's going too far backwards causing an unpleasant sensation in your lower back, toss it get out of the way. I can replace equipment, I can't replace you.

With that being said, it is not necessary to just drop kettle bells or barbells every time you pick one up. I know it's cool and fun to see heavy stuff bounce around, but the equipment can break or the equipment can bounce into your neighbor. At the end of 21 kb swings in the last round of helen, place the kb on the floor instead of just letting it fly. As you lift a barbell overhead follow it to the ground with your hands so you can physically control the drop & bounce.  Your weights get you in shape so treat them with love, they deserve it.

p.s. Please don't toss the collars into the box, they are made of plastic and do break easily.  It's not a basketball hoop, no need to shoot them across the room.

I haven't shared these pictures yet until now.  Seth and Putter worked out with us at CrossFit Bellevue last year and showed up looking like this.  Let's be honest, how awesome do they look.  Not only is it Awesome with a Capitol "A"  it's also American with a Capitol "A".  Lynard Skynard, both shirts are sleeveless and Seths Sleeveless shirt is unbuttoned to the navel.  They know what cool is, Keeping it classy guys.

Strength:  Backsquat 3x3x3x2x2x1x1 (75, 80, 82.5, 85, 87.5, 90, 92.5%)

WOD:

8 min AMRAP

3 HSPU

3 Deadlifts 275/185

*Strict strict strict. That’s why there are only three of each. Drop a Deadlift? Do two more to regain your pride. HSPUs must be completed with FEET ON WALL at the top of the movement, ‘fall-aways’ are making you good at missing so get hollow, get hard and get some.   (yes scale accordingly)

So what are you doing this weekend?  Alex and his comedy partner, Kesan, have two comedy shows this week and Comedy Sportz coming up at the end of this month.  We had a group go watch their last show and they were hilarious.

Bangarang! (Improv comedy and drinking)
Thursdays, June 14th and 21st @ 10:30pm
$5
Wing-It Productions, 5510 University Way NE
 
Worst Case Scenario @ Last Call (Late-night adults-only improv comedy)
Saturdays, June 16th and 23rd @ Midnight-thirty
$10
Wing-It Productions, 5510 University Way NE
 
ComedySportz Seattle Premiere Weekend - Improv comedy played as a sport, hilarious and fun for all-ages http://comedysportzseattle.com/
June 29th & 30th 8pm & 10:30pm
$10
Ballard Underground, 2220 NW Market St Lower Level (between N 22nd Ave & N Ballard Ave)
 
YAY INTERNET!!!!!  Holy cow, I didn't know Alex had this talent.  It should be mandatory he does it everytime he comes into the gym.  When you see it in slow motion, you can see how graceful he is.