CrossFit Invictus offers two group coaching sessions on Saturday at 8:30 and 10:00 a.m. Bring the whole family – even the little ones.
Workout of the Day:
30 Walking Lunge Steps
30 Pull-Ups
30 Sit-Ups
30 Double-Unders
30 Ring Dips
30 KB Swings (as heavy as possible)
30 Knees to Elbows
30 Wall Ball Shots (as heavy as possible)
A sack of flour amidst the kettlebells - the Freischlag clan starts 'em young.
That’s the same expression I’m sure have when swinging my KB tomorrow (except she’s much better looking than her dad!)
She is beautiful. I love that Baby Karis sack o’ flour. Miss you guys, but loving Vancouver.
“Crossfit…. your weakness will be exploited” I just won’t say which one it was today! Fun little quickie today. 8:46
What weakness could you ‘POS-sibly’ have bro? That’s a rockin’ time. You’re a stud POS!
~BC
Seriously the ring dips aren’t my friend and I even watched Speal’s video on how to kip on them. Don’t know how anyone kips dips. All I know is that you animals out there must have monster grips with those huge pipes you are hanging from and doing these WODs.
I was relegated to the old ‘toe tap’ off of the deck for the last 15 dips. CJ and the gang keep us pretty honest in making sure that we get full ROM. Cal demonstrated a ring dip kip today, but it’s pretty hard if you aren’t already good at full ROM ring dips.
And yes POS, those bars at CFI are better for grip strength than they are for pull ups! I have been using the aerosol version of ‘New Skin’ and also some Mueller sticky spray that they sell in the gym. Both work real well at helping with grip (especially when it gets sweaty) and also reducing the ripping.
Guys, I think ‘rest days’ apply to the blog too
POS, Niiiiiiiice job as usual!!!
BC, you are the man!
Simon says someone at CrossFit looks like Bear Grylls (of Man vs. Wild fame) but we can’t figure out who it could be! Any ideas?
Harvey!
Ryan!