6 minutes of shoulder mobility work, followed by the Burgener warm-up, and then split-jerk practice
Behind the neck Jerk 1-1-1-1-1-1-1
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“The Spealler Warm-Up” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]
I really enjoyed the 7am class and I cannot thank Alissa enough for keeping me going! I’d say, “I think I’m done at this next one,” and she’d go, “Eh, let’s put 5 more on there!” I needed that so badly cause I have had a severe mental block since I came back. THANK YOU!!!!!
My pleasure. 🙂 You can TOTALLY do your body weight or more- no problem. We’ll start heavier next time! REMEMBER you can do it ALL sister! Mind over matter. Set your goal and go for more! Great to have you back. 😀
It’s amazing how light the weight feels when the movement is done right, and how incredibly heavy it is when one element is off.
Felt good and might have gone heavier, but saving some gas for the Open WOD tomorrow. ‘Ready to punch Godzilla in the face’ !
135,155,175(f),175,185,195(pr),205(f),205(f). Really wanted 205# so i could harass Ron! i like this lift. good luck to everyone with Open WOD tomorrow!
I provide so much opportunity for harassment! You’ll take me on the next endurance WOD. Or better yet – come watch the double under show I’m puttin on tomorrow!
4+33 wod1….wanted 5, but I couldn’t go any harder than I did today. So I will be happy with that considering I did single, single doubles. There is still 5 wods left. Soooo happy to be done!
Good Game Face, Dave! 🙂
Thanks, Slade! I was practicing it for the Open WOD tomorrow 🙂
wod 1: 5+35. I wanted to get 6 but I guess I will have to take it. Glad its over. I’m getting a beer. I miss my beer.
3 + 28 wod 1, then 115# (pr) rack jerk. Fun 9 am class!
WOD 1. 4+5
I’m done. My left lat feels like crap so I’ll take the improvement.
CrossFit Games Open 11.1