This "burpee tag" warmup looks so fun! If we didn't have so much equipment blocking the edges of our area of mats, I would totally do this for a warmup. Maybe if we go to the track one of these day for sprints, this would be a good warmup to do on the football field.
20 tips for improving your squat, shared by CrossFit East Sacramento, originally from the "Squat Clinic" article of the CrossFit Journal.
I finally gave in and signed up for Twitter -- I'm ceewiss, since cwiss was already taken. I only did it because one of my friends won't sign up for Facebook and we are having a heck of a time staying in touch. Guess she won that standoff. :-p
Yesterday I cooked up some yummy veggies and beef in my CrockPot -- I posted about it on the CrossFit Camden Paleo Challenge blog. :)
Today's scheduled WOD was "JT" -- handstand pushups, ring dips, pushups. With my (still) tweaky shoulder, I knew that was not a good idea. So I made up the workout from the 17th, with some modifications.
20 cal row
20 wall ball shots (20lbs/14)
clapping push upship extensions
knees to elbowsGHD situps
20 double unders
20 star jumps
20 pull ups
20 lunge steps (each leg)
20 slam balls
The only shoulder exercises I left in were wall balls, pullups and slam balls. I did a test K2E during my warmup, and it did not feel good, so those were out. The pushups I took out just to be on the safe side. I want to rest this as much as possible so I can get back to improving my skills for the cert in March.
I was feeling a little bit scared and wussy on the pullups -- those took me probably close to 1/2 my time. The double unders I did in 2 sets -- 9 and 11. That felt awesome. :)
Tomorrow is gonna be interesting -- I'm running a 5K that is completely on a bridge. With a 6% grade. ZOMG. It's the Sidney Lanier Bridge, which goes over the Brunswick River and essentially connects Jekyll Island to the rest of the Golden Isles / Brunswick, GA. This bridge is super-pretty, and I love driving across it. It should be