Sat 9/23

[Gabe Rinaldi]

CFLA 9am group

WOD - This is what I'm planning on having the group do today. We'll see how it goes. Results to be posted after the workout.

36 slam ball (20/16 pounds)

24 DB Shoulder Press (35/20 pounds)

Front Hammer Lunge (12/8 pounds)
3 steps forward each leg / 3 steps backward each leg

24 DB Push Press (40/25 pounds)

Side Hammer Lunge (12/8 pounds)
3 steps forward each leg / 3 steps backward each leg

24 DB Power Jerk (45/30 pounds)

Overhead Hammer Lunge (12/8 pounds)
3 steps forward each leg / 3 steps backward each leg

36 wall ball (20/14 pounds)

Weights in parenthesis are suggested male / female weights, but should be scaled accordingly!

total squatting motions – 72 reps
total DB shoulder specific motions – 72 reps
total lunges – 72 reps

[Gabe Rinaldi]

results from workout above:

weights are as follows - slam ball, hammer lunges, shoulder press, push press, power jerk, wall ball

Lynette - 16,8,20,25,20,8 = 21:42
Susan - 16,8,15,25,25,20 (modified wall ball) = 17:16
Diane - 20,5,20,25,30,14 = 20:48
Michelle - 16,5,17.5,22.5,25,14 = 17:29
Tim - 20,12,35,40,45,20 = 23:40

then I did mine after the 9am group was finished

Gabe - 20,12,35,40,45,20 = 13:48

fun workout....thanks to Coach Rut for his hammer lunge inspiration

[sfelton]

Gabe:
That was QUITE a challenge. I loved every agonizing moment. Thanks!

In retrospect, I'm not sure I counted the overhead lunges correctly: I was in such excrutiating pain that I "saw white". When sharing this concern at Starbucks with "the team", they suggested I return to FIT and do the overheads with you. Unfortunately, you were so fast that by the time we got through the Starbucks line, you were done!

BTW, I had an x-ray done yesterday because Mary Jane (Scott's wife) keeps bugging me about my rib. I have one broken and one cracked rib. Two for the price of one!

[Gabe Rinaldi]

Susan,
You did awesome. I can't believe you are doing these CF workouts with a broken rib and a cracked rib....yikes. I hope you heal up soon. Thanks for the energy you bring to the workouts.

[sfelton]

Gabe:
Thanks for making CF so fun. Moreover, thank you for your support. I believe in active recovery and what could be more active than CF?!

[Scott Kolasinski]

CrossFit is not at all "active recovery."

In so many words, active recovery is light activity, usually enjoyable, and not strenous or intense, such as a a walk on the beach, hitting golf balls at the driving range, shooting baskets on the b-ball court or tossing a ball with somebody.

[Gabe Rinaldi]

I agree with Scott. CrossFit is by no means active recovery. In fact, it is the furthest thing from recovery; i.e., pushing yourself as hard as physically and mentally possible.