Wednesday 8/6/2014 CrossFit Workout of the day
Warm up
Shoulder stretches w bands
Barbell Clean Prep
-Feel Rack position –
3x Muscle Clean
3x Jump Shrug (hip)
3x Jump Shrug (knee)
3x Hang Power Clean
3 x Jerks
2 sets of
10 Jump Squats
10 Groiners
10 Supermans
10 KIPPING swings
5 Inch Worms
5 Spider-Man’s
Training
18 Min Time cap
“Night on the town with Caley Crawford”
“Caley’s pregame “
500 Meter row buy in
“Caley hits the bars”
complete 5 rounds of
Cycle 2 sets of
3 DL’s
2 HPC
1 Jerk
Then
10 TTB
“Caley’s After Party”
100 Double Under Buy out
Weight options
Men 135lbs 155lbs
Women 95lbs 105lbs
Scale options
Scale weight
Scale TTB w Knees to Elbows, knee raises, weighted alt single leg V ups w MD ball
Attempt doubles. NO SINGLES. Count attempts.
Today is Coach’s Caley’s last day coaching at EVF for the next 4 months. She has booked a show, Holiday Inn Goodspeed Opera House, which means she will be living in Connecticut until January. Lets all wish her the best and send her off with a mega WOD EVF style.
Let her know on the blog your thoughts about her and the awesome 4 months we have had with her here at EVF.
Caley Crawford this one is for you!
2014 08 05
Caley is a gem and shines in everything she does. All the best, rock on!!! EVF CC won’t be the same without you, so I really hope these months bring huge success but also go by in a flash!
Sub 18, not totally sure, but worked out with “29 inch waist Jay” this morning. Good luck Caley!
Also, big shout out to Bone Thugs N Harmony making an appearance mid-WOD.
17:11, could’ve been faster if my dumb rope hadn’t decided to spazz out and launch itself whole heartedly across the room, breaking at the seams!!!!! (tad bit overdone here)
Good Luck Caley, you’re going to kill it!!!!! We’ll miss you over these next months but will channel your amazing energy as best as we can 🙂
A Night out With Caley is no joke!
10.08 (75#, K2E)
Caley, it’s been amazing having you as a coach in so many ways and it was an honor to tackle this WOD with you today! You annihilated it, as you always do! Have an incredible journey in these next few months, and we hope to have you back, even if just for a workout from time-to-time! I’m coming for you on that Fran time…. Well, ya know, in like 3 years when I have butterfly pull-ups.
Being the first person I ever saw workout at EVF, you truly have been inspirational for me, so thank you!
Great WOD! Great energy 6pm, great coaching! 14:23 Rx-rx’d @155. Forearms are toasty. Nice to get back after not feeling well the past 2 days, good one to come back to.
Dan B.