Tuesday 05.08.12

Cindy "The Gazelle" Sparks. Completed the Indy Half Marathon with a PR and negative splits!

Exciting news, Warriors! WCFM is in it's second week of providing on-site workouts to Muscatine's Fire Department. They now know the glory of a sandbag get up and the barbell complex. WCFM has a 2-month contract with the fire department and we provide once weekly WODs to each of the three shifts. So if you're in a morning class and you see some equipment missing 3 times a week, it's probably in Jacob's truck headed over to the public safety building. We're hoping this 2-month pilot project goes well enough that the police force joins in and that once a week WODs turn into 3 times a week or more for each shift.

In other news, we're moving onto the CrossFit Games Regional WOD #2. Yee haw!!! For those one-legged squats: do NOT pull that heel off the ground. If your heel is coming off the ground, you're going to deep for your current flexibility. Keep the heel on the ground. Repeat that as a mantra during all 50 reps. For the cleans, you're going to need those shoulders shrugging hard and those elbows need to whip around fast. Think to yourself: 1) keep the bar close to your body, 2) use the shrug of the shoulders to make the bar float, 3) fast elbows as you drop under the bar. Every rep is a chance to practice. Make it right, Warriors!

WOD

Warm Up:

3 Rounds

1 Rope Climb

5 burpees

Instep stretch

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Games Regional WOD #2

Run/Row 2000 m (5 times around the block)

50 (total) one-legged squats

30 hang cleans (as heavy as possible)

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Cash Out:

Pyramid up to 6 dips

x3 situps in between