"If I am not good to myself, how can I expect anyone else to be good to me?"
-Maya Angelou
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| Above: Daron Cam (front row, far left), dropped in for his 2nd class on his visit back to the islands. Daron is a Punahou Alum and has been CrossFitting for over 2 years! Great job on both days with us! |
Today's WOD:
"Mary"
AMRAP in 20 minutes, of:
5 Handstand Push-ups
10 Pistols (Alternate Legs)
15 Pull-ups
Stand on one leg, with the other leg out in front and parallel to the floor. Hands go out in front to help balance. Sit back and down, as if sitting in a very low chair. At the bottom your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep. (Definition used by www.crossfit.com FAQ section.)
(Left) Jaimie did a great job with her Pistols today! She was able to get to the bottom and stand back up before lowering her other foot. There are a few ways you can modify the Pistol if you aren't able to perform them as prescribed. Placing a Bumper Plate under the heel of your foot, if you don't have Weightlifting Shoes, can help add stability to the bottom of your Pistol. Also, standing on top a 20" box then doing the Pistol will help if you aren't able to keep your floating foot off the ground. Finally, using a stack of plates under your butt and tapping your butt off the plates as you go down can help build the muscles needed to perform a full Pistol.
Yesterday's WOD Board:
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