Power/Stability-Power-Metcon

[CrossFit San Elijo]

Thought about a captivating documentary I recently watched, as our Athletes were performing the first portion of our Wednesday Session, consisting of KB Power Snatch/TGU complexes. The stability required of the TGU requires fierce concentration and movement with a sense of purpose. It is an exercise that stresses consistency in mechanics before introducing intensity into the equation, one of the hallmarks of good CrossFitters.

On August 7th, 1974 Phillippe Petit set up a daring stunt, that required part cunning, part chutzpah--as he walked across a tightrope strung between the tops of the Twin Towers. I highly recommend "Man on Wire"--a captivating chronicle of the events that occurred.



WOD:

Dynamic Warmup/Joint Mobility Sequence:
True Bootstrappers, Cat/Camels, Pointers, JJ's, Claps, CC's.
Squats/Pushups.

Power/Stability AMRAP courtesy, Kettlebell Athletics

As Many Rungs as Possible in 10 Minutes:

Power Snatch/TGU complex: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6....as far as you can get...

Rest 3 minutes...

Power/Metcon:

Kettlebell Athletics Swing/Burpee Challenge: (Note, we subbed "American Swings" Today)

5 minute Countdown: Goal: Reach 10/10 Swing/Burpees before "Time" is Called...

1/1, 2/2, 3/3,...7/7, 8/8, 9/9, 10/10

[CrossFit San Elijo]

Results: First Number is Rungs in Part One, Second Number is Rungs in Part 2

Andrea: 4/6
Chris: 4/8
Christi: 5/9
Ritchie: 4/9
Marc: 4/7
Mary: 3/7 (Scale)
Kara: 4/8

[Mary Helmen]

Sporting two matching magenta colored bruises on my wrists, I aint throwing in the towel yet, I shall master TGU and Burpees......someday!! Brutal WOD

XOX Mama