Wednesday, September 26, 2012

Thursday 120926 Dumbbell Complex

One dude from CrossFit HQ who visited last week who didnt really get enough mention is Pat Sherwood.  You might not recognize him right off hand, but think back to the thick of the CrossFit Open- and the online CrossFit Update Show.  Pat is one of the hosts of the show and is a thoughtful and articulate CrossFit intellectual.  His analysis of competitors is accurate, his insight and play-by-play of events/WODs shows that he has a deep understanding of CrossFit.  This should be the case, as he has spent many years running CrossFit Level 1 certifications.  Pat is also a strong CF practitioner- dropping into the Hut and squat cleaning 110kg for 3 reps.  Thanks for drorpping by Pat!
Alex, Pat Sherwood, and Austin push it up last week in a finisher.
*when you arrive today, you MIGHT just notice a new, short term look to the Hut.*

Thursday WOD: class times at 6 and 9am, 4 and 6pm.  Fundamentals class at 8am. Kids at 3:15pm
5 rounds NOT for time, AHAP (as heavy as possible), rest as necessary between sets of:
DB deadlift, 5 reps
DB hang power clean, 5 reps
DB front squat, 5 reps
DB push press, 5 reps
Post weights used for each of 5 sets to journals/chalkboard.

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