Strength/Skill Double unders: For those of you who have your double unders spend some time working on cleaning up the technique and then do 5 sets of consecutive reps. Everyone else we are spending a good 10 minutes working the skill. It takes practice to get the timing and coordination.
WOD
AMRAP in 12 minutes of:
20 deadlifts (40% of DL 5RM not to exceed 135/95lbs)
50m line sprints
A 50m line sprint is set up with cones at 10m, 20m, 30m, 40m and 50m. From the starting line sprint to the 10m and back to the start. Then to the 20m and back to the start. Next to the 30m and back to the start, and so on. For the 5om turn with our set up it is fine to run to the 50m mark and then run inside to your bar.
Please note that the deadlifts are light! Do not round up your percentages. There is zero deviation of form today. (Not that there ever should be.) If it feels light, move faster.
Announcements:
We will be having regularly scheduled classes over the holiday weekend.
Also, for those of you that will be in town this weekend try to swing by the gym on Saturday morning around 10:45 am. Our own Chad Caden is attempting to improve his kettlebell Secret Service Snatch Test. He has a previous best of 231 reps in 10 minutes with the 24kg/52lbs bell and is looking to up it to 260 reps! Read more about this test here. The more we can bring in to cheer him on the better! That is this Saturday at 10:45am.
Please remember to wear Red on Fridays for Project Red Shirt!
Lastly, sorry for the late post. The internet was down at the gym this morning!
Good luck to Chad! If we’re in town, we’ll come to cheer him on.
That workout was Super fun today!
I did my first DU today. Elusive, fleeting, but I did it. The rest of the time I made impressive whirring noises with my jumprope
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I can’t believe Tom hasn’t posted yet. 69 double unders…beating my PR from yesterday of 66. He said he’s going to have 100 by April 17 for the competition at the Garage. So, I guess I am now chasing him. Nice work, dude
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I saw Tom do those double unders at 6 a.m. And I saw T do hers too. Y’all were whirling dervishes.
I got one!!! Finally! I almost think the whipped shins were worth it for that one moment.
Yay, Tara. Good for you. Kim got one too at 5 a.m. class. We kind of surprised ourselves. Mine was totally accidental but a happy occurrence. I yelled, “I got one!” like I’d reeled in a huge fish or something. And then I could not for the life of me replicate that experience. Oh well, next time.
Name Rounds+ Wght Double unders
Kim S. 5+20DL 52lbs 1!
Aidan 3+20DL 48lbs 3 consecutive!
Carly 4+20DL+100m 55lbs 3
Jessica R. 4 38lbs 1!
T-Bone 4+20DL+60m 75lbs 154 in 3 sets!
Ali 4+1DL 38lbs 2 consecutive!
Britt 5 55lbs 76 in 3 sets
Tom 5 Rx/d @ 135lbs 69.58 consecutive!
Charley 4+20DL+40m 65lbs
Maggie 4+20DL+60m 62lbs a few
Jana 4 48lbs 1!
Tony 4+20DL 65lbs a few also
Daniel Sm. 4+20DL 98lbs 79 total
Shonnie 3+100m 31lbs
Becca 5+2DL 68lbs 4 consecutive
TBC…
So secretly, not so secretly now, I think that my man rocks! I know if it weren’t for Tom and the crazy competitive jabbing they enjoy between one another, CrossFit might not be such a buzz for him, but Robert is hooked, is absolutely blowing me away. Sorry for the public shout-out, but I gotta give it up for my totally incredible, inspirational man! Robert Farmer, you rock!!
Congrats to everyone who got their first DUs! They are highly addictive, hehe. Miriam…whirling dervishes…I like it. And, Robert Farmer does rock. The “competitive jabbing” at 6:00 am pushes all of us, and it’s usually hilarious as well.
OMG I’m so sore today. I remember feeling this way when I spent an entire weekend laying sod. My lower back and hamstrings are not happy with me.
Kim you got AFTER it yesterday!
Micah, never apologize for shout outs!
You guys all rock! And I just thought I’d give a shout out to CrossFit Asheville Inc. as today marks our first full year together! Oh, and appropriately enough Sean asked me if I called Randy for the name of the April 1st WOD “Foolish Chief”. I guess his WOD naming abilities are rubbing off on me.
We miss you Randy!!!