WOD
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Posted November 8, 2009 in WOD by Turbo

Monday, November 9th, 2009

* Remembrance Day Team Workout: CrossFit Winnipeg will be closed Wednesday, November 11th except for a Team Workout at 9:00AM.

* If anyone wants some pumpkins, we are giving ways the ones we used for our Halloween workout.  They are at the gym; first come first serve.

Workout of the Day

Halloween Team Workout

Halloween Team Workout

For time:

100 Burpees
125 Kettlebell Swings, 1.5p/1p
150 Box Jumps, 20″

Mobility Monday

You probably hear “Elbows up!” and “Chest up!” a lot at CFW.  Sometimes it’s easier said than done and thoracic mobility can be a factor in this equation.  What we’re talking about here is the part of your spine made up of 12 vertebrae in the chest area, basically mid-upper back. Here’s some reading on thoracic mobility and its importance in weightlifting.

How to improve thoracic mobility from Stronglifts.com

Coach KStar from SFCF on thoracic mobility and lifts

5 Comments to “Monday, November 9th, 2009”

  • Aissa
    November 8, 2009 at 10:47 pm

    KILLER workout!! it sounds, but i’ll be there at 6am baby!!

  • MLC
    November 9, 2009 at 10:08 am

    As rx’d 25.22
    Slow on the burpees today, back is still not 100%
    Re-hab is so long when you choose to be med free, but so worth it in the long run.

  • Erika
    November 9, 2009 at 1:07 pm

    That sounds like an awesome wod – sorry to be missing it. Enjoying my time in chicago though!

    @MLC
    M, you are so right – going med free is definitely worth it. Hang in there. I am starting physio on Thursday myself.

    See you all on Thursday. Don’t think I’ll be in on Wednesday.

  • Harvey
    November 9, 2009 at 7:39 pm

    28:29 – using 45 pound KB

  • Tapout
    November 9, 2009 at 9:27 pm

    Rx’d 28:33
    Felt heavy and slow today. I managed to keep a steady pace tho…
    Glad the burpees were first…got those little devils out of the way…
    GR8 WOD !

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