Tuesday, January 15, 2013


10 Minutes to pick & complete 1 of the following:
(a) Tabata Muscle Ups OR Ring Dips OR Pull Ups
(b) Accumulate 30 Handstand Push Ups OR 3 Minutes Upside Down
(c) 5 x 250 M Rows OR 5 x 200 M Sprints; Rest 1 Minute Between

NOTE: Please consider this a “pre-test”…record your results because it will be coming up again very soon. Pick the movement that is a “goat” for you.

goat (n) – 1. Furry little mountain creature. Usually trots, loves cabbage;
2. A particular movement, skill, or lift that you consider a weakness


Big Boss Man
Wall Ball (20#/14#)


Spend 5-10 Minutes with a foam roller or lacrosse ball getting mobile.

6 pm skills: Press/Push Press/Push Jerk

7 thoughts on “Tuesday, January 15, 2013

  1. Goat – ring dip practice.
    Big Boss Man (kicked my butt). 17:53. Had to scale down to a 10# wall ball, but finished this beast.
    Thanks, Coach Emily for the encouragement and tips on rolling out the kinks (of which I have many).

  2. btw – check out Biggest Loser’s last episode (Comcast, On Demand – TV Shows) to see top Crossfitters demonstrating WODS and working w/ contestants. cool.

  3. My 3rd WOD at crossfit leblon in rio de janeiro, my home gym for the month of January:
    50-40-30-20-10 burpees alternated with 25-20-15-10-5 box jumps in 18:00 flat.
    Did i mention we work out on the beach on sunny days? Pictures to come : )

  4. Tried Ring Dips, but shoulder too sore. Tried pull-ups, but hands too sore. So went and sulked on the rower for a while.
    WOD 15:23 RX. Real Ying and Yang for me. Blitz the Wall Balls, struggled through the burpees.
    DL 370×5

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