Push It to the Next Level

We’re going back to more of a standard CrossFit warm up again this week.  You all did a great job improving your technique and getting stronger last time we used this to begin each class, and this time we want you to take it to the next level.  Pull-ups and dips are in the warm up, but if you’ve got both of those movements down, maybe you want to work on muscle-ups or handstand push-ups.  Sit-ups could be scaled up to knees-to-elbows, toes-to-bar, or skin-the-cats.  We’re also adding snatch balances (WMV/MOV) instead of overhead squats.CFF_050310-5002 You don’t have to scale everything up at once, but if you’re proficient in the standard warm up movements, pick a skill, and take the opportunity to add it to your repertoire.

May 10th, 2010

Skill: 2 Rounds:
10 Snatch balances
10 Pull-ups
10 Sit-ups
10 Ring dips

Strength: 5 x max rep push-ups, rest 1 minute between attempts

WOD: 3 Rounds:
2 Minutes row (calories)
2 Minutes squats (reps)
2 Minutes dumbbell push press (reps)
2 Minutes rest

Score is total reps completed

Some of our members are participating in the Hoppin’ Mad Mud Run on Sunday, May 16th at 11 AM in Amesbury, MA.  It’s a 10K run that includes military obstacles.  This is a great chance to put all of your hard work to use in a fun, challenging event.  Please let us know if you’re interested in participating, so we can help get everyone in contact.

Parking Update: The Jays are coming to town Monday to take on the Sox.  As a result, parking will not be available during the evening classes.  Last time the two teams met the Sox swept the Jays up north.

Last Sunday I got to try out a new hero workout.  A week later Jerry appeared for the first time on CrossFit.com.  Here’s the video (WMV/MOV) from Again Faster.

10 thoughts on “Push It to the Next Level”

  1. Love seeing coach on main site rocking CFF gear. Great to be back in at 5:30 this am after missing all of last week with a low back sprain. Still not fully mobile (especially at 5:30), but missed it too much to keep resting. WOD- 330 reps

    1. Welcome back bro, glad to hear the back is getting better. Looking forward to seeing you at 5:30 sometime this week. 🙂

  2. 340 WOD (30lb DB, still babying the left shoulder)

    Great effort everyone today, really impressive to see everyone fight through the fatigue and put up solid numbers.

    Awesome video Eric, that workout looks insane (the rowing would destroy me). Also have to send props to whoever was running alongside you with the camera, Again Faster consistently puts out great stuff.

    Oh yeah, I look like I’m about to have an aneurysm in the site pic because I was doing my patented 1 arm clapping push ups that day. (lol)

    1. Shawn: Sorry to correct you, but I remember it well. That was actually a one-arm, one-leg AMRAP you were doing…

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