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Friday May 27, 2016 CrossFit Stapleton- Denver, CO

SHAYLA’S CORNER

WEEK #3

Whaddup Ya’ll!  How you doin?  I have two disrespectful moves of the week I’d like to share with you. The first being a brainchild of fill in your name here___________  called ‘Thunderstruck.”  This little jewel of an exercise entails hitting a burpee everytime ‘Thunderstruck is said in the song. Now this little AC/DC diddy was probably not made with the intention to torture, however I gave up immediately. I laid on the ground and just counted the dog hairs on the ground beneath me, playing a guessing game of which breed was which. I made up a breed called “Dontgiveadamnador”  it’s like a Labrador mix with a bit more cool than badass. I watched Kim and Nicolle run by me with the rest of the cool kids who passed me like a blur of lycra and muscle. I cheered them on wishing one day…. I’d become like them, willing to try, willing to fight. But I was unable to can and I am not ashamed.

The last disrespectful move is/was the Turkish getup also fashioned by some bored, socially inept person. I was the African American stay down. I was unable to coordinate my body, the weight, the shift and the kettlebell. This movement is the sister of the burpee (children of the Devil and Mrs. Handstand).  I sat there, again wondering what the DOW and NASDAQ were doing.  I should have moved to show I cared, I just couldn’t get my mind and body to get along they were beefin that day for sure. But hey that happens sometimes ya know?!?!?!

Wednesday we opened with a little tid bit about ourselves no one knows, and I shared something with the 9:30 group that is so close to me so personal although its usually on a stag. I sang for them. I’ve been doing in for years-makes me damn happy!  CFS what do you do that makes you damn happy?   Think about it…

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CROSSFIT CLASSES (Benchmark Day!):

Performance-

A. For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B. “Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

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Fitness-

A. For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B.For time:

Row 1000 Meters

20 Burpees Over the Concept 2

40 Thrusters (45/33 lbs)

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BOOTCAMP RX CLASS:

A. “Bootcamp Jackie”

For time:

Run/Row 1000 Meters

50 DB Thrusters (20/15)

30 Pull-Ups

-Rest until clock hits 15 minutes

-REPEAT!

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