WOD 3/2/10
March 1, 2010 by Kris Freeman
Filed under Workout of the Day
The New Yoga/Group X Room is almost done!
DL
3-3-3
“Lap Diane”
3 Rounds of:
7-5-3 reps
DL
HSPU’s
Rest 1 minute b/t rounds
Affiliate Team Training
“Death by Muscle-ups”
Followed by
15 Wall Balls on the min. for as long as you can.
Score = Total rounds completed for both
http://games2010.crossfit.com/qualifiers/arnold-classic-wods.html#comments
Things are heating up in Columbus Ohio as we ready the equipment for the Sectional at the Arnold Classic. We have 8000 SQ FT of matting, 9000LBS of bumper plates, 200′ of pullup bars, 40′ rack stations, 50 weightlifting bars and much much more.
Any ideas? Rack stations equal squats or overhead squats? Pull up bars equal pull ups, chest to bar pull ups, toes to bar, knees to elbow?
4 WODs in ONE DAY wow this is gonna be fun!!!
Hoping that you left out the part about the Rowers…
Absolutely love the new mobility warm-up. I felt energized for the WOD, better prepared for all those deep squat moves, and felt no pain in my hip flexors when doing front squats and thrusters. That’s usually been a problem for me. I really appreciate how you all keep incorporating new and innovative thinking in our daily work-outs. It’s never boring and always a challenge. A big thanks to each one of you for the fantastic job you do!
Lap Diane…interesting…
Okay, props to the recent wods and affiliate wods. I have a wonderful love/hate relationship with them. I love the formatting, but absolutely hate doing them!
Seriously though, a lot of good things have been going on lately at the gym and I just want to say I appreciate all the hard work from everyone involved!
Love our new strength coach!!! So looking forward to his OL classes coming very soon!!!
Big thanks to Monkey, I suppose it’s you, for bringing a cool coach to our gym!!! Love you so much!!!
Who is strength guy? Not on coach’s tab yet.
Senior, come in physically to meet him.
Go gas some mice, Ling, I am stuck in Lou working. Who is he (or she)?
Senior, I’m stuck, too. My right lat got injured. The pain bothers me a lot. My massage therapy will be tomorrow night. Hopefully it can make me feel better.
James prob will only offer coaching on Sundays every 2 weeks. And his 1st class will be in 2 weeks. I’m looking forward no matter his coaching is free or not.
You need to come in soon so that we can do an IC social.
IntraCranial Social?
If what I hear about the new guy is true, he sounds like a stud. Box Squats Galore!
Maybe we will be getting a monolith for the Yoga/Group X room. I saw one at EliteFitness for a mere $3,500 (it was on sale)
Senior, an ic whatever you want social when you come in.
You won’t get a monolith unless Monkey gets me a stone to play. 
Roll out your lat, Ling. If you are too cheap to get a lacrosse ball ($1.50), get a tennis ball. If you’re too cheap to get a tennis ball, get a beer bottle.
It doesn’t replace a massage, but it helps.
I tried the foam roller. Couldn’t hold that position for long since the injury is on my right side. Don’t think a small ball would do wonders, either. The most stinking part is I have to stay away from my fave lifts. Am so not happy!