Coach’s Tip: The weight on the barbell should be you can do unbroken for at LEAST first two rounds. Throw those arms on the sit ups (not just to put momentum on your side to make them easier) but to let your shoulders loosen up after the overhead. And keep it steady on the boxes!
GOOD LUCK COACH BRITTANY!
She’s not just a great coach and nutrition guru, Coach Brittany and her three-woman team qualified for the elite competition Wodapalooza! For those of you who don’t know what this is, it is a three-day CrossFit competition in Miami for high level athletes and it is THIS WEEKEND. A) it is a VERY big deal and b) it attract’s the world’s best, so the competition is FIERCE to even qualify (only the top 30 teams in each division were invited to compete). She’ll be heading down today and the competition starts Friday.
Over the course of three days, she will hit a minimum of 9 WODs. Yes, you read that right. She’ll be doing Fran (with an assault bike thrown in for good measure), traversing monkey bars, climbing ropes, swimming and lifting a bunch of heavy s@#t. We all know she trains religiously and fuels her body beautifully, so we know she will do great. We will be publishing results on the FB page throughout the weekend so you can follow along! WISH HER LUCK!
MU Track- 5 strict ring pull-ups + 5 kipping ring pull ups PU Track- 5 strict pull ups + 5 negatives T2B Track- 5 Strict leg raises (get as high as possible) 5 kipping leg raises (get as high as possible with straight legs and pointed toes, this is very important) 4 Rounds of Each
15 Box Jumps 12 Shoulder to Overhead 9 Sit Ups 12 min AMRAP Fitness:75/55RX: 95/65RX+: 115/75
Christen V. working hard while Coach Holden is busy doing “other things” at the Holiday WOD…