Tuesday, April 20, 2010
Monday, April 19, 2010 at 08:27PM New Foundation Courses Begin this Evening! It's not too late to sign up!
WOD for Tuesday:
Deadlifts
3-3-3
Complete 7 rounds for time:
5 Power Cleans (155/105lbs)
5 Handstand Push-ups
100 m Sprints
Announcements:
Balance Gym Running Club: For those of you who want to do more running- the Balance Gym Running Club led by fellow crossfitter Michael Hall will be meeting at 6:00 pm in the main lobby. I encourage all of you who need an active recovery day or want to prioritize more running in your program to join! It's a great way to meet more people and add variety to your program.
"Death Row" with Meghan on Wednesday evening (6:15pm)- For those of you out of foundations, please make it a priority to attend this class! With practice and great coaching comes better technique, better movements, greater work capacity, and results. Take advantage of coaching with Meghan
Goals....Stay on top of your goal setting. Meghan Gaab share's her goals particularly for this weekend below. Wish her luck for the upcoming Women's Single Trials!
This Thursday I am heading up to Princeton, NJ for the Men’s and Women’s Single Trials. This regatta is being run to select the Men and Women’s Singles that will represent the US at the World Cup Races throughout the spring. The races begin 7am on Friday morning with a time trial, where we are sent down the course one at a time, in a race against the clock. In order to even have the chance to advance to the A, B or C Finals, I need to place in the top 18 out of 28 coming out of the time trial. So I can’t leave anything on the race course from the first stroke I take.
Coming out of the fall season I was placed 16th. Leading up to this race my team has done a lot of work with mental preparation and goal setting. For the first time in the 10+ years I have been rowing and racing, I had to organize and write down my “Race Plan” beginning the night before the race and ending with picking my boat out of the water. Going into this race I have set a few different goals for myself. All but one of them depends on my actions and focus over the three days of racing. My performance goals are to maintain the technical changes I have been working on under the pressures of racing, to solidify my race plan and have confidence in my preparation. My outcome goals are to place in the top 12 and enter into the spring and summer racing season as someone to watch. This is my first sprint race in about a year and I am excited and READY! I am only one day into my taper and I am already getting antsy! -Meghan Gaab
GOOD LUCK MEGHAN!!!!!!!!!!!!!
Reader Comments (15)
i have slow rotating elbows. is there a support group for that???
Good Luck Meghan!
DL: 245, 275, 295
WOD: 15:29 as rx'd - my form was pretty bad on some of the cleans but great workout overall.
DL: 225-245-255 (New PR!)
WOD: Time 9:22 (used 95#s prob should have gone heavier) and used 30" box for HSPUs. Need to work on setting my back, popping hips and shoulder shrug on cleans--it was pretty ugly at times.
DL: 185-205 (Failed on 3rd rep)-195
WOD: 9:50 (85lb, HSPU with ab mat)
DL: 275, 305, 325
WOD: Despite finishing last by a wide margin I really liked this workout (and not just because I got some work in on my awesome tan). Need to work on the HSPU though, only made it through 3 rounds before switching to a box.
DL: 175-180 (new PR)-185 (fail)-180
WOD: 8:45 (75 lbs, HSPUs from 24" box I think)
Good luck in NJ, Meghan!
DL: worked on form, 5 sets of 10 with 85lb
WOD: 8:41
Lefty 35 lb dumbbell clean, shoulder presses for HSPU
Ed, I think you did an excellent job finishing through today's workout.
Good luck Meghan!
DL: 405-425(F on 3)-405
WOD: 10:55, used Ab mat for HSPUs, otherwise as Rx'd. Great workout.
Kinda had an off day... just tired.
DL 185-235-245 (f1)
WOD 12:41, 95#, hspu w/ 2 abmats but fought for consistent form ito count each one. not easy.
DL: 115-130-145
WOD: 12:26
60 lbs, HSPU's scaled to floor
AND GOOOOOD LUCK MEGHAN... YOU GOT THIS!!
Came back for round 2 with the Balance running club and smoked Cristyn in a 6 mile run.
Run club was fun, thanks Michael. We kept a good 8 min pace. Ash, you *might* have gotten me by an inch on the last quarter mile...rematch next week.
Thanks Everyone!
I will keep you all posted on how I am progressing through the races!!!