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CrossFit Bling, CrossFit 101 and Annie

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I just came across this company last week via my cousin. It’s called Fashletics and they sell CrossFit-inspired men’s and women’s jewelry, clothing and accessories. I thought I’d share it with you all, in case you either

(1) are looking for a gift for a CrossFitter in your life (my birthday is November 19, hint-hint), or

(2) are looking for some stuff to add to your own personal Birthday/Anniversary/Christmas/Halloween/Bacon Day wish list. Cool stuff with some fun messaging!

 

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We will be restarting our CrossFit 101 Classes to meet on Thursdays at 6:30 pm, beginning on July 11. CrossFit 101 classes are a great intermediary between OnRamp and CrossFit Level 1 Classes, and the sessions will focus on the basic strength and gymnastics skills learned in OnRamp, with a goal of creating proficiency in those movements. Although called CrossFit 101, all of our members are welcome to participate in this slightly more low-key session. And don’t for one second think you won’t still get your a** kicked in class!

On the Social Club side of things, Angela and Michael Black are having an over-21 potluck open to all crossfitters on Saturday, July 13, from 3-9 pm, just down the street from the box. RSVP to michaelnblack@gmail.com. Hope to see you there!

In other news, today we’re going down the path of Annie. Many of you have already heard via your coaches during class that we have recently changed our double-under substitution standard of 3 single-unders for every 1 double-under. The new conversion is now FOUR single-unders for every double-under. Yes, we are trying to get you guys to work more on double-unders. Really, you’ll thank us for it. Maybe not until later. Maybe not until MUCH later. But it will happen. Really.

Also, it is time to take the training wheels off of our sit-ups. Today’s sit-up Rx will still use ab-mats, but feet are NOT to be anchored. This is for those desiring an Rx by their names, however. If unanchored sit-ups at this time are not an option for you, by all means grab yourself a plate or some dumbbells.

So, get ready for some double- and/or single-under fun today! Annie’s away! Enjoy!

-Emilie

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Monday’s WOD: “Annie”

  • 50-40-30-20-10
    • Double Unders
    • Sit Ups
  • Sub 4x singles, or 1x tuck jumps as needed for the Double Unders
  • Rx’d Situps – On Ab Mat – NO ANCHORING OF FEET!
  • Scale Up to GHD Situps (This is gnarly!)
  • Compare to:
    • 5/18/10
    • 12/13/10
    • 4/11/11
    • 8/15/11
    • 12/12/11
    • 6/4/12
    • 10/1/12
    • 2/4/13

Cash-Out – 3 Sets of Max Effort Hand Stand Hold (up to 1 minute per effort)

 

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