Monday 100208
Rest Day.
Black Box WOD:
Every 3 min w/1 min rest for 5 rounds
3 Power Snatches @ 85% 1RM, then as many rounds of "Mary" as possible.
Post load and rounds completed to comments.
CFBK Strength Preference: CF Football
Complete 4 rounds for time:
Full Gasser
5 Hang Power Cleans 185 lbs
*Rest 1 minute between rounds.
Post fastest round to comments.
Compare to 092809
Congrats to Kevin P on winning his weight class, 77kg! Kevin likes shinny things and will work haaaaaaard for them...
I'm going to this. Anyone interested in attending too? Groups of 5 or more get a $5 discount.
I'm going to this - http://www.ticketweb.com/t3/sale/SaleEventDetail?dispatch=loadSelectionData&eventId=1131115. Anyone interested in attending too? Groups of 5 or more get a $5 discount.
Sometimes I am remarkably bad at the internet, which is funny considering my job. Try these links (now without a trailing period):
Brooklyn Beefsteak on March 21
http://www.thebellhouseny.com/calendar.php
http://www.ticketweb.com/t3/sale/SaleEventDetail?dispatch=loadSelectionData&eventId=1131115
Yesterdays WOD, 23:11, switched to ABMat sit-ups, after 13 reps of the 20 set because of lower back pain.
Congrats Kevin!!
I did "Stephen" with 95#. Back felt all tweaked out during second round of ghd sit ups so I subbed abmat butterfly sit ups. Should have done them from the get go as deadlifts from Saturday took their toll.
Knees to elbows were the hardest part of this wod. No surprise they haven't gotten any easier as I never practice them.
33:30 minutes
30-25-20-15-10-5
GHD
back extensions
sub 15 lb weighted unanchored situps
95 pound stiff legged deads
20:53
low back on fire
situps are def easier than K2E
GHDs are much improved
Congrats Kev!
skied all day and then dropped by crossfit avalanche which is in a town in CA who's population is 200. 14 of them were at the gym. nice place, got some good tips.
WU - 2 rounds, 10 KtoE, 10 burpee lateral jumps, 10 back ext, 10 ring dips.
WOD was heavy OHS. I just worked on form between sucking on these and my legs being smoked already.
Made up deadlifts - stayed relatively light and worked on form. I felt alot stronger keeping my head in a neutral position. Thanks Jeff!
225, 235, 245, 255, 265, 275, 285
Hola from Spain! Like your site.