Tuesday, October 29, 2013

WOD: Complete as many rounds as possible in fifteen minutes of:
7 Push press (135, 95)
10 Overhead squat (135, 95)
15 GHD Sit-ups*

*If you cannot do this entire workout as Rx’d you will be doing 15 abmat sit-ups.  Remember GHD sit-ups are potent and if you haven’t been doing them regularly I would recommend you scale the range of motion or scale to Abmat Sit-ups.  Before you do this go read the CrossFit Journal article where a guy did too many GHD sit-ups and his belly swelled and the fluid traveled down to his nuts.  No joke.

Accessory: Accumulate 30 Strict Pull-ups

singaporechalkI spent the last couple of days coaching at a CrossFit L1 in Singapore.  This is the note they had on their chalk bin.  It’s not just your coaches here at CFBT that get annoyed by chalk all over the floor…it’s universal!

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3 Responses to Tuesday, October 29, 2013

  1. Scott McDonald says:

    No way lah. I recognize that chalk bin and that singlish. U so good to tak that picture lah. You don’t play play!!!

  2. Scott McDonald says:

    I certainly hope you did not dirty the floor in any way at that gym Nadia. After all it is the cleanest gym on the planet. Keep it clean!!!

  3. Piper says:

    Oh Snap!!!

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