090728 Tuesday “Thrusters Engaged”
Rustan and the sloshpipe
Strength/Skill Work Single support power clean. Work towards 3 per side without touching the unsupported leg on the ground. (Please note single support deadlifts are the first part of this progression. Begin with 5 deadlifts per side if this is new to you.)
WOD:
5 rounds for time:
12 thrusters
12 ring dips
With the thrusters use a “heavy fran” weight. If you do not know what this means a coach will assign you to a weight.
Happy Tuesday, everyone. Here’s a great article from the CrossFit Journal if you need to answer the question “Why do you CrossFit?” http://games2009.crossfit.com/thegames/a-spectator-explains-why-he-crossfits.html
What’s CrossFit Asheville!?
I’m damn disappointed I didn’t get a chance to stop by Monday. My little sister’s wedding went very well, but it turned out to be pretty involved as far as logistics were concerned and getting people to and from; so getting hung up with that was what made it impossible to stop by. It didn’t help that the whole thing took place in Chattanooga, which is about a 4 and a half hour drive from Asheville.
I miss all you guys & gals and will definitely come for a visit soon! Keep on kicking A** and taking names! It looks like you are all making great improvements and I dig it heavy. Nothing but love for CFA!
-Adam
Thanks for sharing Tamara. An excellent article indeed. Great work this morning everyone!
that was fun – can i do it again hunh ? can i can i -
what am i gonna do being out of town without my beloved crossfit asheville coaches and gym! can i shrink you with my ray gun and bring you with ? trying to think of who i know that can get me in for quality time with deadlifts ! see you on saturday
So, um, yeah…I saw the WOD posted, and I thought “Wow, that looks horrible.” But, it didn’t really matter because I don’t CrossFit on Tuesdays, it’s an off day for me, right? But, then I was grumpy and I somehow got it in my head that using my lunch hour (well, it turned into MORE than an hour) to go hang with the CFA crew would put me in a better mood. Yay, I’m in a better mood! Holy crap, that WOD was just as bad as it looked on paper! I went to the ATM almost an hour after I finished and could barely manage to push the buttons. And, NO, Elizabeth…you cannot shrink the coaches and take them with you! Because what would I do then? I certainly would not have finished that WOD without my beloved CrossFit Asheville coach pushing me!
yea, that WOD rocked, 2nd day in a row I wish I’d a done more weight
i can’t lift my arms though…how am I going to feed…much less drink a beer!!!!!!!!!!!!!!!11
Ronnie 10:30
Bev 9:40
Katie 11:55, 53lbs
Kelly 13:07
MCK 15:40
KK 11:40, 75lbs, band asst. RD
Tamara 24:28 3rnds@53lbs, 2rnds@22lbs, band asst. bar dips
Garnett 12:52, 45lbs
Chris 18:25, 53lbs
M3 12:18, 88lbs, grn bnd RDs
Brian T. 17:40 44lbs, band asst. RDs
J$ 11:40 44lbs, band asst. RDs
Carrie 9:32 26lbs
Jennifer 9:26 27lbs