Warm-up:
500 Meter row
3 Rounds:
50 Single unders
5 Burpees
Workout:
A. Behind the Neck Push Press – 10 Minutes to build up to a heavy single
B. Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs). Post time to comments.
Compare to 110123.
Powerlifting:
A. Power clean cluster – 1.1.1. x 3 sets; Rest 5:00
B. Back Squat 5 x 3-4 reps @30×0; Rest 5:00
C1. Reverse Hypers 3 x 10-15; Rest 1:00
C2. GHD sit ups 3 x 15-20; Rest 1:00
WOD Demo with CrossFit Atlanta – video [wmv] [mov] [HD mov]
Alright Callie, you made the pic! Now you’re a CF vet. 🙂
VOD:
Now Faith is the assurance of things hoped for, the conviction of things not seen. Hebrews 11:1
10mi run from Waikiki to DiamondHead to see the sunrise, including the rim trail up top. Made a Palm Sunday service at the Fort DeRussy Chapel. Ate a stupendous Sunday brunch (with some non-Paleo components). Then went to work….
Wow, haven’t been to Honolulu since 1992. Figured Fort Derussey would have been one of those BRAC’d back in the Clinton era, and a new Westin, or something would be sitting on the bit of prime beach front property.
Yay Callie! Nice pic!
Yesterday checked out the trails at McMullen Cove. Sharp climb to the top and then took a trail called “Rock Garden” down. Pretty sketchy. Looks like a pretty good trail system. Hands are finally healed enough to come back today. See yall at 4:30.
Tweaked my back this weekend, so the deadlifts weren’t happening for me…
3rnds
10 x 135# Hanging Power Cleans
50 x Double Unders
9:01