Dot Drills last came up during the first week of June. We’ve mixed in a few other agility drills since then, but the beauty of CrossFit is that while trying to improve across all areas of fitness, we don’t necessarily need to focus on any one to do so. How much has changed since early June? If you’ve been diligently getting after the workouts this is one small test to check your improvement in speed, balance, coordination, accuracy, and of course agility.
August 9th 2010
Skill: Dot Drill
Strength: Clean
WOD: Complete 3 Rounds for Time of:
14 Kettlebell Sumo Deadlift High Pulls (32kg/24kg)
Sprint to Kilmarnock Street and Back
7 Jerks (60kg/45kg)
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Nice little burner to start the week….4:11 Rx
Clean: 70kg (Failed 80kg about 5 times!)
WOD: 10:02 Rx
This was a really tough one for me…contemplated going down in weight after the 1st round but Stacey put the smack down!…Took me a long time but I eventually got through it…thanks to the 5:30 class for keeping me going….
You were a beast on that last set of jerks! Great work.
Nicely done by everyone in the 5:30.
great push through the end my man
Thanks man,…found it pretty funny that you were completely done by the time I finished my first round!
Yeah… your jerks at the end were inspiring. Makes me wonder if I pushed hard enough.
Cleans v1.0 — 28kg.
WOD (only 25kg on jerks, which ended up really just being push-presses) — 5:50
A nice fast one, but I regret not upping the weight (yes Stacey, I realize you told me low weight because my form is horrible…)
Cleans were really killing my wrists at the top position. Need more flexibility in my wrists (and about everywhere else on my body). Wasn’t really getting into a good squat during the cleans either. Kept weight at 40kg until I get get a better form.
Dot drill was surprisingly fun, but slow at 1:49.
WOD: 5:39 (I think) – 24kg KB, 40kg jerks.
I’m so happy the dot drill is back! 51 seconds, down from 59 seconds in June
Clean- 60kg
Wod- 5:44 Rx
Damn girl, that is crazy time on the dots! And great job on the clean and WOD! I am impressed!
Seriously, again great numbers Haley. You kill it each it time!
Daaaamn Haley! You’re such a rock star.
WOD: 5:19
Think I could have been a little faster; but, I’m pumped I did it as RXd and got that weight overhead. Great job to the noon class!
Some great news:
I completed the CrossFit Level-1 Trainer’s Certificate Course this weekend and passed the test.
It was a fantastic weekend up in Vassalboro, Maine. I highly recommend this course to ANYONE who wants to learn more about CrossFit. The course emphasized the CrossFit fundamentals, basic movements (and what “right” looks like), and some basic coaching skills.
The course was taught by fantastic CrossFitters, many of whom I’d seen before on mainsite or AgainFaster videos. Some of the coaches: Ben and Heather Bergeron (CrossFit New England), Pat Sherwood (HQ), Dennis Marshall and Jenn Hunter(CrossFit Garden City), and Jon Gilson (Again Faster), Karianne Dickson(Crossfit Morristown). All top-notch athletes and top-notch people.
The workouts were great too:
Team “Running Fran”:
5-Man Teams
-Run 400m
-250 Thrusters (95#)(25 burpee penalty each man if the bar touches the ground)
-Run 400m
-250 Pullups
-Run 400m
And then on Sunday:
AMRAP-10:
7 med ball cleans (20#)
7 pushups
So after all that…I even got my first muscle up. All-in-all a great weekend. Definately recommend going to this course if you ever have the chance to do so.
Congratulations man! That’s a really cool accomplishment. I hope to see you in class sometime and talk about what went down!
60kg clean.
:59 dots.
WOD 5:59rx