Monday, 7 March 2011

Grant and I were able to work out a deal with Steve, the owner of Crossfit Lorton, that would allow us to use his box in exchange for coaching services. Although I still have access to the Firehouse, it's become more of a hassle to workout there so I figured helping out at CF Lorton would be a great way to help refine my coaching while using a facility where no one is wondering why I'm there. Hopefully I can keep a relatively normal schedule that allows me to help out at CF Lorton.

This WOD should be interesting. Besides I know one of my weaknesses is handstand push ups, so this is a great opportunity to address it. I'll probably modify this to handstand wall walks since I need to work on my hollow body position in a handstand.

WOD:

Burgener warm-up

3 Sets:

3 overhead squats

3 pressing snatch balances

3 heaving snatch balances

3 snatch balances

5min Rest

For time:
Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Post loads and time to comments.

RESULTS:
Oly Lift Bias @ 75#
WOD:
Had chest to wall and did 300 chest taps--14:26.
A lot more difficult than I expected. I lost midline stability on the last 100 taps, but I tried to focus on pressing through the entire time even though fatigue was setting in. Active shoulds and midline stability were extremely important for this WOD. I definitely need to work on my inverted/handstand position.