Congrats Jackson! (Tue 12/7/10)

By December 6, 2010CFMC Blog Archives

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Jackson spent this past weekend at CrossFit Reston with Chuck Carswell, Pat Sherwood, Tanya Wagner, Steve Rakow, Jeff Tinscher and Maggie Dabe earning his Level 1 Certification. He’s pictured above a little left of center in the back row. So now he’s official, and will be taking his skills out for a spin as he helps me run the evening classes here and there. In addition to all the practice with the elements he got, he also PR’d on Fran by about 1:30! Helluva weekend brother – great job!


Buy-In:

Zercher Squat (Dead Start) 5-3-3-1-1

WOD:

3 Rounds for time:

10 Muscle-Ups
15 Wallballs
20 Ice Skaters

Cash-Out:

30 GHD Situps
30 Back Extensions

Groupon WOD:

3 Rounds for time:

10 Pullups
15 Box Jumps
20 Situps

  • Ladybug724

    Congrats Jackson! That’s awesome! So what’s your new Fran time – 20:29?

  • Matt

    congrats jackson. ice skaters tai?

  • Tai

    Here’s a video that does a decent job of showing what Ice Skaters are:

    The emphasis should be on going a good distance from side to side, and instead of touching a BOSU we’ll be touching the ground on each side. Make sure you bend your legs when you land, and spring off to the other side quickly and explosively on each rep.

  • Erik Herik

    Nice website redesign… The “Today’s Workout” box in the upper-right corner was a great addition.

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