ACF 1/23/13

Amy loves a jerk WOD!



Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.

WOD demo CrossFit Santa Cruz 2010 


Introduction: The Effect of Performance Enhancing Drug Use in Sports on American Society
Your Fat Needs Sleep, Too


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13 Responses to “ACF 1/23/13”

  1. FireSteve 2013-01-23 at 07:44 #

    Sorry Molly. My shoulder is starting to feel better so I am going to be good and let it get close to 100% before I push it again. Don’t worry I will be back at it Monday.

  2. FireSteve 2013-01-23 at 07:45 #

    Sorry Molly. My shoulder is starting to feel better so I am going to be good and let it get close to 100% before I push it again. I will be back at it on Monday!

    • molly 2013-01-23 at 14:18 #

      rest up, buddy. no doubt you’ll come back with a vengeance!

      lanette, great link. and so true! i’ve noticed that my fear and dread has slightly diminished over the months, but now it’s back again as i approach my next phase in crossfit: coaching. so much to learn!

  3. Charity 2013-01-23 at 08:16 #

    I guess I’m taking a rest week :/ Kids are sick and sleep is low. Hopefully tomorrow works out!

  4. kyle 2013-01-23 at 10:27 #

    Fire steve you deserve a break get better.I took some days off and i feel a lot better .listen to your body!

  5. Lanette 2013-01-23 at 11:49 #

    Just wanted to share this. The 5 emotional stages of Crossfit.

    • FireSteve 2013-01-23 at 14:47 #

      Great link Lannette. Pretty much sums it all up.

  6. Tracy 2013-01-23 at 19:19 #

    Great link Lanette, thanks for sharing!
    I did quit tonight though and sipping some ginger tea on my couch still trying to settle my stomach from all of the spinning…yuck, sorry coach I’m not a tumbler!
    Kyle says there are a few of you going down in March for the training, I signed up as well and would love to get together if it works for some study time!!!

  7. Rosie 2013-01-23 at 20:08 #

    I’m definitely not a tumbler either – lack of coordination and yes, dizzy too. I’m glad coaches and Melinda were the only ones to witness my display. This was a different kind of discomfort – out of my comfort zone, yikes! But I have to say I’m proud of myself for trying and looking forward to getting better at all of this stuff, somersaults and cartwheels included. I like to see how all this crazy stuff comes together and is making me a better athlete.

  8. Lanette 2013-01-23 at 21:34 #

    Just want to say a big thanks to Coach and Coach K for pushing me and Denise and Jess for rooting me on. 1.5 accomplishments. Actually did toe to bar (more than once) and half of skin the cat. So I am pretty proud of that. Thanks again everyone. I am so glad I decided to live in Auburn for the squirrels in my yard and ACF.

  9. denise nelson 2013-01-24 at 05:53 #

    This was a different work out for sure but kinda fun except the dizziness was getting me too!! Tracy I had the stomach upset thing going on too!! I hadn”t tried skin the cat for awhile and I was happy to actually do one all the way! Lanette you did great with your stc too! When I first started ACF I couldnt do a somersault at all and now I did 3-4 in a row! progress is good!

  10. denise nelson 2013-01-24 at 06:03 #

    hey Lanette great link! there is a lot of truth there, she describes the obsession very welll! I still get that sense of fear when I read the WODs every morning (which is the first thing I do when I get up!) thanks for that one

  11. John 2013-01-24 at 13:45 #

    It made me feel ill also. I had to take a nap before my hockey game last night. I felt like I went on circular rides at the county fair.

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