Welcome Jenny to your first workout with CrossFit Katy! Now some coaching/scolding. Things to remember when you are doing your workout. Good form/technique and FULL range of motion are the most essential and necessary parts of your workout. If you do not do full range with a good form on all your reps of every exercise a time on the board is meaningless. When you get tired having that muscle memory to go to the full range of motion is necessary but you don’t develop it if you don’t do it in the first place. Full depth squats, completely open hips on box jumps, running the full 2 laps in this particular workout. It is your workout, but doing half squats yields half of the desired results, if that much. You will add the speed when you have the movements down. Everybody is doing a great job, but we can all do a little better. We are a fitness community; the person next to you sees what you are doing and gets energy from it. If you aren’t doing everything correctly or to the most of your ability it rubs off, and likewise for if you are leaving it all on the mats, that rubs off too! The better your workout is the better everyone else’s workouts are! Alright, stepping off my soapbox now.
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WoD
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3 Rounds
460m Run
15 Front Squats (MOD goblet squats)
20 Box Jumps / Step Ups
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(Under 45# = Kettlebell Goblet squat)
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20# KB, 16 Inch
Debra C: 18:20
25# KB, 16 Inch
Karen H: 16:06, Kayleen: 16:09, Kim: 16:30
35#, 12 Inch
Beverly: 13:51, Lisa K: 14:00
35#, 16 Inch
Laila: 15:50
45#, 16 Inch
Lori: 13:23, Heidi: 17:29
45#, 20 Inch
Lezlie: 14:03, Kevin: 14:30
65#, 16 inch
Laura: 14:48, Katalin: 18:16
65#, 20 Inch
Niki: 10:49, Teresa: 14:49, Anna. 16: 16:37
Stefanie: 16:50, Marie: 19:10
75#, 20 Inch
Wade: 16:45
95#, 24 Inch
Brandon: 18:28, Drew Re: 18:40, Sol: 19:05
115#, 16 Inch
Zach: 19:04
115#, 24 Inch
David: 12:45, Neal: 13:45, Albert: 13:50
Cody: 15:48, Bobby: 16:28, Joe: 17:07
Min: 17:38, Justin: 18:36
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