NO NO.. not that federation! Keep reading!
1. Knock Knock.. Who is it?!.. The New CrossFit West/Ready Power lifting Federation!
I got 99 problems but calorie row and wall balls aint one.
|Buy in: 33 burpees|
|3 rounds for time|
|33 cal row|
|33 wall balls|
|3 rope climbs|
|(modification 15 pull up)|
|buy out 33 HIGH FIVES|
Ever wonder what 100 calories looks like?!
This one goes out to my ladies!
by coach Kayla!
So you know when we have ‘double unders’ programmed and not only are you looking forward to your pants falling down, and being passed the point of being able to control your bladder, and getting the occasional whip in the back of the leg, or the arm, or the butt, or the back, and you REALLY didn’t feel like you deserved all that after trying so hard? And to add to that list is the long a** ponytail killin’ your vibe by either whipping you in the face, getting stuck in your eye (pirate double unders), your mouth (so yum), or even better, getting stuck in your rope at rep number 99 of 100. Another one to look forward to is the “cute, messy bun”. Yeah it doesn’t exist if you actually DO something. After 1 or 2 aggressive jumps, your top bun immediately turns into a saggy, half ponytail, half knotted hot mess. You are better off shoving your ponytail in your sports bra (supes comf) or holding your ponytail in its entirety in your mouth…yes I have witnessed this before.
Behold….TWISTIES. I don’t actually remember the name of these, but that’s what I call them….and now for a short story…
Once upon a time, ‘twas a gal named Kayla who had hair down to her butt crack. Her long locks, though flowing and lucious, prevented her from having successful double unders, and constantly made her look like ‘Cousin IT’ during most gymnastics movements and Olympic lifts. Then came the purchase of the twisties ($7 at target/amazon/CVS) The most secure method I have discovered with these lil dudes is to first put the hair up in a high or low ponytail. “Wait hold up…I can CHOOSE the style of my hurrrr?!” You got it, woman! Then, all that is left is to twist the ponytail into a bun and place a spin pin where the bun ends and one on the opposite side. Boom. Secure. No more eating your own hair. No more redoing hair 6 times during a workout. No more whipping yourself in the face. Get to working out, punk.
back squat single
|20 front rack lunges|
|20 sumo dead high pul|
|20 front rack lunges|
|run 400m run|
|RX: 95- 63|
Wanted to let you all know that we will begin a squat cycle starting next week at the gyms! Please come ready with a recent 1 rep max! None of this back in 2009 I squatted 500lbs…So…Im use that to base my percentages off! Get a recent number/ Find one tomorrow or Thursday!
This squat cycle will have us squatting 2 times a week!.. Bring your knee sleeves and fancy shoes!