Crossfit Acadia

Once again the Crossfit community shows its true colors.  Programming called for a 70lb KB and I only had a 53lber.   Sent a message to Nick Birdsall the owner and head trainer at Crossfit Acadia who I have been messaging with for 2 years to ask him I could come in and do my own WOD.  Nick not only said yes but ended up doing the 10min AMRAP with me.  Amazing.   Crossfit Acadia has great space and all of the equipment well laid out and organized.  Highly recommend stopping in for a wod if you are up visiting Acadia National Park. 

I joined the group for the mobility and warm-up.

 

Mobility

 

Warm-Up 

2 rounds 

25 double unders

10 OHS -barbell

10 Good Mornings

10 Push Ups

10 Mountain Climbers

10 Windshield Wipers

10 Scorpions 

 

 

A) Snatch Grip DL -@3110- 5-5-5-5-5 - rest 3 mins 

 

Set the timer up to ensure that I was hitting the tempo and did a much better job this time around even if I dont have an video footage to prove it!

 

135lbs - 5 reps

135lbs - 5 reps

185lbs - 5 reps

205lbs - 5 reps

225lbs- 5 reps

245lbs - 5 reps

285lbs - 4 reps plus 1 rep.   Wondered why this got really hard. I had extra 10lb weight on the right side.

BarBell Good Morning - 3 sets of 12

 

10min AMRAP 

3 KBS@70

6 Dips 

9 Burpees

Felt good at everything except the dips.   Was matching Nick's pace thru the first 5 rounds and then the dips broke down significantly.  I had to break them all down which slowed everything down significantly.   

8 Rounds 3 Swings, 2 dips.

 

Nick crushed it into the round of 10.