Went to Astoria park this morning and did a 10min WOD, which consisted of a 1-mile run and then with the remaining time do as many double-unders as possible.

• 1-mile run = 8:30 (thought i would be more like 7:30 but oh well)
• 30 Double Unders
• I was winded from the 1-mile run that it took about 45secs-1min to recover which only left me with 20-30seconds for double unders

Crossfit Queens Video

Warm Up - 2Rds of:

• 10 pushups (2nd round did ring pushups)
• 10 pullups
• 10 Front Sq 45# (just bar)
• 10 hollow rocks
• 1 samson stretch
• Followed by Burgener warm up with 45# bar, but we couldn’t put it down and we did 5 reps of each movement

Strength/Skill

• 20 Jump from knees (demo video)
• 15 Mid range Box Jumps (24inch with 45#plate)
• 10 High Box Jumps (24inch with (2) 45#plates and (1) 35#, measured 33.5 inches)

WOD

“Death by Clean” SQUAT CLEANS!!!!!
1 clean on the first minute
2 cleans on the second minute
etc.. until failure
115#

Completed in time rounds 1-4. Failed on round 5. But I did 1 or 2 squat cleans till round 10.

Didn’t make it to crossfit tonight, so I made a modified version my fellow crossfitters were doing tonight

10 Rounds of:

• 1 wall walk (Demo Video)
• 10 air squats

Then I did:

• 50 Situps
• 25 pushups for every goal the NY Redbulls have in tonight’s match (25total)

If you find yourself getting blisters a lot I have 2 quick tips that will help you.

1) Don’t use chalk! (can’t stress that enough)

• This dries out your hands making it very easy to break the skin as it gives you added tracking on the bars

• Graham Holmberg doesn’t use chalk & he won in 2010 

• http://board.crossfit.com/archive/index.php/t-72458.html

• I’ve stop using chalk this whole year and I’ve hadn’t had a tears or breaks in my hands. Last time I used chalk, this happened:

2) Treat your hands with rubbing alcohol

• http://www.livestrong.com/article/516788-how-to-toughen-up-your-fingers/

• http://www.caminodesantiago.me.uk/forum/medical-problems/922-yet-another-anti-blister-concept.html

Got up a little early for a quick at home WOD

21-15-9 with a weighted backpack 25# of:

• Pushups
• Air Squats
• Push Press 50#

100% of donations go to St.Jude to fight childhood leukemia

http://hope.crossfit.com/

June 9th

http://games.crossfit.com/jumbotron-stream

WARMUP

2 Min Jump Rope: Mix of double unders & singles
2 Rounds
10 Pullups
10 Dips
10 Wallballs 20#
10 OHS
Samson Stretch

Skill Work: Rope Climb

I GOT MY 1st ROPE CLIMB!!!!!!! Climbed all the way to the top and not going to lie it felt good.

WOD

12 Min AMRAP
12 Dumbell Lunges 35# KBs in each hand
24 Double Unders

4rds+6Lunges

Post WOD:

Also had to do 15 Birthday Burpees of one of our members (he is older but for the sake of the 6am crew we only did 15)

South Central Region - 1st place women - Azadeh Boroumand

On the women’s side, Boroumand was the standard bearer over the weekend and became a record holder after Event 6. She was just one muscle-up shy of finishing the entire workout. If any of the region’s athletes deserved the title of superhero, it was Boroumand, as she was untouchable in this competition.