Warm-up: 500m Row, 20 Power Swings (70/50lbs), Partner Core Drill (30 Seconds), Open T-Spine/ Foam Roll
Skill: Hang Squat Cleans (30 Minute Time Frame)
-Triplets of 70% 1RM Clean
-Try not to bring the bar to the ground during the triplet
-Release the Hook Grip and Drive the Elbows UP!
MetCon – 10 Minute AMRAP:
12 Box Jumps (24”/18”)
10 Overhead Squats (65/45lbs)
Crossfit’s Newest Addition!
Well, my dear friends and fellow CrossFitters, the time has come… I feel I owe an explanation to those of you who may have noticed my many “recovery” workouts, non-interest in doing CF Total, and general absence these past few weeks. While Ben and I have been doing a lot of traveling, I’ve also been doing a very good job of avoiding working hard at the gym. Why, you might ask? Have I been sick? Yes. Have I been too hungry to work out? Yes. Have I been sleeping through my norm workout time? Yes. You see, I have a little not-so-paleo bun baking in my oven! Oh yeahhh, the Slocum’s are having a babe! I am 11.5 weeks along
Let me tell you, it hasn’t been, and it’s not going to be easy for my competitive self to give up all of the “for time” WOD’s… as well as continuing to improve my o-lifting these next several months. Obviously, I don’t want my Crossfit training to come to halt because of our amazing little blessing, so I have been doing tons of research on continuing a CrossFit regimen while preggo. For those of you who plan on having a family in the future, have no fear, it’s still totally doable!
I will still be coaching everyone as usual, and am confident I will become quite the little expert on being a CrossFit mom by the end of this. If you have any questions now [or nine months from now] for you or your “friend” please don’t hesitate to ask!
In the meantime, there is a massive debate going on as to whether Baby Slo will have blonde or red hair [for the record, strawberry blonde counts as red]. We may have to do an actual bet board for this one, but until then post your best guess to comments.
Can hardly wait until May 15, 2011!
Coach E$… or Coach Mama, whichever you prefer.