SouthBaltimore CrossFit

Due to inclement weather, there will be no workout in the park today.

We’re switching things up!  From now on, all workouts will be TOTALLY FREE! and there will only be one per week, on Thursdays at the regular time.  We think this will work better than the previous setup.  We’re all busy, and this will allow us to ballance life yet still give you the high quality coaching you’ve come to expect.  We’ll bring out the equipment and come up with the workout, just come out any Thursday you’re free.  Come on time to be sure and get in the first heat!

For the near future, Tuesday workouts will begin at 6:30!  This is so both of your trainers can make Ausball, a recreational version of Australian Rules Football.  Email Troy if you’d like to come try it.

Thanks to hurricane (tropical depression? lengthy drizzle?) Hanna, everyone will be indoors today. Doesn’t mean you can’t workout!

For time:

Handstand max effort

50 squats

Handstand max effort

25 tuck jumps

Handstand max effort

10 explosive push-ups

Handstand max effort

50 squats

Maybe don’t eat right before this one. For the squats, make sure your knees track over your toes and you go to full depth. For the tuck jumps, keep the intensity up and make sure to tuck your knees high and hard. For the explosive push-ups, try to leave the ground a bit on every rep. If you’re a beast you can clap or touch your hands to your chest. For the handstands, do them against a wall, remember to breath calmly, and try to hold all of them for as close to the count of your first one as possible. Move all of mother’s breakables away from the workout area, or you’ll be doing a lot more indoor workouts whilst grounded.

Post time, thoughts, and approximate handstand counts to comments.

A big thank you goes out to CrossFit Flagstaff, one of the originals.  Over labor day weekend, Phil and I got to do two workouts (one/two) with the awesome trainers there, and really felt the altitude.  You’ve got no idea how lucky you are to be at sea level with all the oxygen.

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Workout:

10-8-6-4-2 reps of the following:

OHS @75#

Burpees

Ring dips

Steve – 9:46