WED 12.11.13 Ripped!

Ripped!

by Coach Cassie
I love, Love, LOVE the hard work and effort put into workouts with lots of pull up reps (like “Angie” last Friday) from everyone BUT what I don’t love is seeing rips on your hands!
It seems to be sort of a bragging right in the CrossFit community w/ people comparing rips, posting rip pics on social media, etc. But really, having shredded, bloody hands is just not smart or functional to your training and daily life.
Not being able to use your hands effectively for a few days is not worthy of accolade.
Let’s be real and call it what it really is… an injury that keeps you from working out or has you drastically scaling your workout.
Ripped hands are lacerations, not badassness. Let’s take care of those hands! Check out these tips to prevent rips.

1470300_10151825227306732_261540138_nAlyssa holding steady on the rings. She did today’s workout a day early in Open Gym.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Back squat: 5 @ 65% of one-rep max, 5 @ 75%, 5 @ 85%
B. Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out
your hands, take a few breaths and perform max reps of prescribed
exercise.
*Score is three numbers – max HSPU total for all rounds, max strict pull ups, max dips

And coming tomorrow…BRING A FRIEND DAY!

Team WOD:
In teams of 3-4, rotate through 4 stations 3 times for max reps –
1. Russian KB swings
2. Air squats
3. Hollow rocks
4. Plyo push ups

Holiday Travel Workout

5 rounds:
10 burpees as fast as possible
Rest 1:00

Join the discussion One Comment

  • Gaging says:

    Harley- 275- 129 RxJulie- 115- 127Nick F- 275- 147 (115)Lauren- 90- 245 (subs)Jaime- 185- 179Bea- 145- 104 (65)Greg- 95- 144Jim- 245- 153 Rich- 105- 115 (115)Trost- 205- 159 RxJeremy- 225- 139 RxTodd- 205- 129 (115)Cuttone- 245- 110 RxKyla- 65- 127 (35)Desiree- 105- 172 (65)Demaris- 170- 173 (65)Marisa P- 130- 127 (55)Kevin P- 175- 141 (95)Jeff Y- 175- 113 (115)Luciana- 145- 118 RxBecky- 145- 118 RxArt- 205- 92 (115)Maria- 105- 97 (55)Merci- 125- 121 (65)Marcos- 165- 97 (95)Tim- 225- 134 RxPaul- 335- 136 RxNick Q- 275- 132 RxEddie- 315- 201 RxGoods- 185- 144 (95)Clow- 125 (sub)- 131 RxMatt D- 300- 132 RxMitch M- 245- 117 RxReina- 120- DNFMaya- 120- 85 (55)Damiana- 100- 88 (65)Jason A- 275- 168 RxJason J- 205- 112 RxLuis S- 135- 114 (65)Ralph- 275- 115 RxMerideth- 115- 153 (75)Amanda G- 75- 87 (65)Erin F- 125- 122 (65)Chris P- 110- 118 (65)Scott- 235- 137 RxLaura- 170- 119 RxDarlene- 75- 101 (45)Alexa- 155- 135 RxRon E- 185- 124 (115)Veronica- 115- 110 (75)Peg- 125- 131 (45)Stefanie- 105- 138 (75)Cathy- 120- 108 (65)Rosa- 115- 98 (65)Ashley- 105- 129 (55)Tony- 185- 129 (115)Jessica- 105- 107 (55)Juan- 225- 145 (115)Vanessa G- 125 (2)- 107 RxRick- 275- 131 RxAmanda M- 125- 104 RxAna- 125- 115 (65)Sandi- 55- 144 (25)Matt C- 205- 309 (sub DU’s for burpees)Paul G- 125- 99 (95)

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