Wednesday 140402

[rs-columns]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Skill

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Ring Dips

We’re going to have a WOD with ring dips later this week. Hint. Along with strength, there is some skill that goes along with the ring dip, just like any gymnastics movement. Today the coaches will go over some of the positioning skills as well as the kip. Try some of this stuff out today as a skill. When you’re mid WOD and breathing hard, it can be difficult to hear this stuff for the first time and implement it.

If you have ring dips:

2 Max rep sets, no kip

1 Max rep sets, use kip if you like

Rest :90 between attempts.

[/rs-box_content]

[/rs-one_half]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

WOD

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Complete for time:

1 Box Jump, 30″/24″

10 Kettlebell swings, 70#/55#

2 Box Jumps

9 KBS

3 Box Jumps

8 KBS…etc

Continue this pattern until you hit 10 box jumps and 1 KBS.

[/rs-box_content]

[/rs-one_half]

[/rs-columns]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/03/Photo-Jan-09-9-35-32-AM.jpg” link=”” alt=”Dan” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Dan demonstrating a good overhead position for the KBS. Don’t leave that bell in front, get it overhead and pointing to the ceiling!

Here’s a great post from Kendra V. Yesterday we thanked those of you who judged the Open competitors. We think it’s a big deal. Here’s why:

I Got You

Hello.
I’m going to tell you a story about what I hear
at the gym
on a daily basis.

You’re good
You’ve got this
You’re alright
You’ll be fine

I’ve heard these phrases more over the last few weeks
especially during the Open WODs
when people have had a judge
standing with them
watching their every move.

I hadn’t really thought a lot about the words I hear
until 14.4
when Erin K. was my judge.

Prior to beginning the WOD she checked in with me
like only the best judges do
to make sure she
“did it right.”

Erin wanted to make sure she:
1.) …gave me the “just right” amount of support.
NO wooting or whoooing please.

2.) …counted my reps the way I wanted them counted.
Please count every rep out loud.

3.) …knew my game plan so she could hold me accountable.
It was complicated but she knew my plan.

4.) …was there for anything I might need along the way.
Can you give me my water bottle on my way to the toes to bar?

BUT…
most importantly
she wanted me to know
she would be there with me
the entire time.

Let’s be honest
when we are deep in the workout
most words and sounds and faces seem to blend together
hell, I don’t even hear the music half the time.

but what I do hear…that’s the most important
the words of encouragement
the reminders to stay calm
I got you.

During the workout
I knew Erin was WITH me…
through every
toes to bar
wall ball
95# clean

it’s like we had embarked on this journey together
my judge.my friend.
standing by my side telling me
I’ve been there before
I’m feeling with you
you can do this…

“I got you…”

When we feel at our worst…
when WODs
or our lives
get
blurry and uncomfortable
scary and painful
it’s pretty rad having someone standing by your side saying,
“I got you…we’re in this together.”