Front squat

In case you were wondering how a front squat looks here is Eva T at CrossFit Santa Cruz showing perfection

Wednesday

Morning class caught up with the front squats from yesterday then we did a quick amrap (not a ham wrap-as this was called yesterday-As Many Rounds As Possible) 5 pullups-10 situps run 300-6 rounds was good!

Birthday wod

It was one of the girls birthday this week so we composed a little present.
We did front squats as part of our strength bias work-reps of 5,5,3,3,1. Then followed with
26 squats
300 m run
26 situps
300 m run
26 burpees
300 m run
26 swings
300 m run

I also managed to find a terrible photo of the b'day girl as well-Happy birthday louieb x

Dips and deads

The morning class started with 21-15-9 of ring dips and overhead squats-the evening classes did ring dips and deadlifts-why the change?-no real reason-a few tight shoulders and pains from pullups-and a nice bit of deadlifting wont hurt. Ring dips were scaled as well if necessary-Em here using bands but showing a good range of movement.

Monday

Back squats
5,5,3,3,1 reps-Ok so this actually means that the 1 is the one that really counts, and the sets before hand serve as "focussing" sets-preparing you for a 1 rep max. Here one of my guys-it's not all girls-back squats 90kg for 1. I think he still has more to use but the upward phase was a little slow-but still very good work.

A brief metcon to follow
5 pullups
10 pressups
15 kb swings
5 rounds.

It's all about Emily

Saturday morning-I'd been watching movements-as you do, and saw Emily suffered during the week with her push presses-this highlighted itself in the overhead squats and situps wod during the week. Thus we teched and did
400m run
21 push press
400m
15
400
9
It seemed to cure the problem!

Pick and mix

So-I look to my clients for programming from time to time-it doesnt hurt and makes for random movements when combined together. I passed around paper and pens and we came up with

row 400
10 deadlifts (at bodyweight ideally)
10 burpees-this was Abi's idea-she was being controversial!
for 3 rounds

Best time we saw on this was 8.32 for boys and 10.35 for girls.