CrossFit at 6AM. Continued good luck with the weather. Very cold but dry. Only a dusting of snow.
Will
Adam
Tomas
Eric
Connor
Ron
Dave
Terry
Wayne
Caryn
Laura
Wanda
Kelly
Brian coaching
Click for larger image
| Warm Up | Fun on the rings |
| WOD | “The Donkey” Equipment needed -50lb Sandbags or 2 heavy KB’s -Deadlift bar at 135/75 -Wall Balls -Boxes for box jumps This is a partner workout Partner #1 does 500′ Carry Partner #2 does max reps of movement Switch roles 500′Carry -Wall Balls 500′ Carry -Box Jumps 500′ Carry -Pull Ups 500′ Carry -Deadlift 500′ Carry -Push Ups |
| Results | Will/Adam 20:14 404 Tomas/Eric/Connor 19:36 437 Ron/Dave 21:00 388 Terry/Wayne 21:14 339 Caryn/Laura 20:14 348 Wanda/Kelly 19:53 442 |
Got in my 34 burpees for 100 days of burpees.
We played on the rings for our warmup. We worked on inverted ring hangs. Here is a quick video of what mine did not look like.
The WOD was fun but a lot of hard work. 500′ is further than we have ever carried heavy weight before so that was a new challenge. I had started out with a 45 and 55 kettlebell but had to reduce that to smaller dumbbells as the rounds went on. The only one of the moves that I had any speed with was the deadlifts.
The website for the 2010 CrossFit Games went live yesterday.
I did a short cardio workout last night at the JCC. I went for my Warrior class but it must have been canceled. No one showed up. That really worked out OK because I could hardly walk by 7:30 last night.
There is a free Saturday class at CrossFit Legacy tomorrow at 9AM.
Eating—Sucks
What hurts today—Just the usual, hips and heels.
One Year Ago—Friday one year ago was Eric, Kelly, Dave and myself with Brian and Jerry coaching.
10 Tire Jumps
15 Push Ups
20 Renegade rows
25 Squats
AMRAP in 15 minutes
I got 3 rounds done.
[...] ONE YEAR AGO CrossFit at 6AM. Continued good luck with the weather. Very cold but dry. Only a dusting of snow. [...]