Gymnast Kurt Thomas showing what’s possible with the “L-sit” (technically, this is a V-sit). Thanks to Lynnwood CrossFit for the image, and the sentiment: “quit whining about your L-sit!”
Strength/Skill Work Skin-the-cats 5×5, L or Tuck sit: How many sets does it take for you to complete three minutes?
WOD
7 Rounds of:
15 Sumo deadlift high-pulls (95/65lbs)
12 Jumping lunges (6 per leg)
9 Knees-to-elbows
For time.
Hey all. I very sadly need to miss again today. I have been dealing with the flu all week and haven’t had a chance to rest and tomorrow I have to go on a road trip to pick up my girlfriend! So, sadly I wont be back till Monday!!!!!!!! But starting Monday I plan to be fully back on track! See you then!
On Ramp Results
We had our biggest improvements yet! Great job everyone!!!
Name Time Day 1 Time Improvement
Christina 6:22 8:45 2:23
Lisa 6:08 8:49 2:41
Roderick 6:21 9:34 3:13
Heather J. 7:56 21:00 13:04!!
Matt 7:46 10:28 2:42
Tim 9:08 16:28 6:20!
Carolyn 6:49 13:35 6:46!
Lindrum 8:20 18:09 9:49!
Heather M. 10:04 6:53 3:11
Kat 5:49 11:49 6:00!
Kristina 9:12 17:10 7:58 (Did 21-15-9)
WOW!!! Great job everyone and welcome to the coolest club in town!!!!
“L-sit”?, “V-sit”?; I’m feeling pretty good about my “J-sit” !
CrossFit Threshold WOD:
400m run
40 ring dips (purple band)
40 wallballs (14 lb ball to 10′ target)
40 burpees
400m run
15:38
My triceps are the only things that are still not quite back to normal after Sectionals, so the ring dips were not fun. Running is so much better when it’s FLAT people. I forgot this. Running + burpees is never good. I’m totally going to buy a Dynamex med ball because it sucks so much more than our med balls…you know I’ll do it.
Wow Shanna that was painful. #3 was bad, #5 hurt, by #7 would have cried but couldn’t summon the energy.
Thanks Kate! Thanks Shanna, Corey, and crew, too. Oh and to Eva who had been encouraging me for months to join. She wants me to tell everyone hi. That crazy woman was on crutches showing homes today. She is a rockstar.
What a shocker that first OnRamp WOD!
The first day, because I realized what a hot mess I had become. Perhaps 5 minutes of that time was just trying to jump rope properly, ohh.. and my ‘pushups’. Oy.
Second time, I couldnt believe the improvement! So blown away I triple checked with Corey. “THIS CANT BE RIGHT!” So taken aback that I questioned myself the rest of the day if I missed a rep of something, lost in my daze of trying to be a badass. But no. It really happened. Mantra “Finish strong!” I will remind myself of that as I tackle my first non-OnRamp WOD next week. Whatever will it be?!
grrrrrrrrrrrrr
Anybody seen the Hawaii sectional WODs posted on the main site? I mean SERIOUSLY? That sectional is INSANE!! I’m still picking my jaw up off the floor.
Name Time Weight
Phil L. 13:34 70lbs
Beth 12:58 38lbs
KK 16:28 75lbs
MCK 14:38 38lbs
Steven 17:41 79lbs
Anne 16:20 55lbs
Brian T. 16:44 35lbs
e Hake 23:08 Rx’d @ 65lbs