30 Wall-ball shots with a 20 pound ball
shocking that Russell was on the 1st place team. Looked like a punishing workout.
I agree Larry, Russell never gets first place at anything. LOL. Just kidding good job Russell
Huntsville respresenting again.
First Joe C wins the wounded warrior run.
Kevin pukes and wins the Krispy Creme run.
Now Russel wins this.
Run 400m, 5 DL, 21 HSPU
Run 800m, 7 DL, 15 HSPU
Run 400m, 9 DL, 9 HSPU
23:00 as rx’d (185#)
good wod to flush the lactic acid out of the legs
Soooo, maybe I should have done this WOD? My legs aren’t feeling so great 🙁
5×3 Front Squat
3 rounds for time:
1 Full Gasser
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs
Did yesterday’s squat + burpee workout
5 + 32 (165#). It is not every day that I beat Kevin, but I am pretty happy with this one. Put together two things I do well, and I will enjoy it for a few hours. It is amazing what a good night’s sleep can do. Since I do not get that often but did last night, I need to keep note of what I can do when I do.
Nice work on the WOD, Russell. From what I have seen Dave Castro does not seem to match his CF knowledge with performance, so I am guessing you had to make up for him some. Not surprised in the least that you succeeded.
He’s a good athlete. He matched me on most of the exercises and we just kept up a fast pace throughout.
OK, maybe he is just modest. Nice work all the same.
Forrest won the workout from the first day. That’s a picture of him doing it.
29:12 as Rx’d. This sucked. I had almost forgotten how much I hate wall ball shots. This one left me absolutely sucking wind on the floor. Thanks to Aaron and Russell for the kick in the…errr… “encouragement”.
And how appropriate that the video says “sicfit”. And no suprise that Russell’s team won. Great job! I almost threw up just watching OTHER people work that hard!
Hey, here’s a link for some ‘hotel workouts’ when you don’t have access to any equipment. Katy, I know sometimes you can’t always do the WOD, based on your unfortunate situation of being in Hawaii every other month….
So, I thought about you when I happened across this.
Glad to be back home!
Haha… it is very unfortunate that I’m on the road so much, but lucky for me, this trip I’m on Oahu and there is a Crossfit! They don’t necessarily do the main site WOD’s, but I still got a good workout in today! 🙂
I dont even know if you call what I did tonight, a workout.
I showed up late so did the warm up on my own, then attempted the
30 pull ups
30 wall ball shots
I made it to 10 real pull ups on first round, then switched to jumping.
On the first round of wall ball shots, I was going too low and I was favoring one arm over the other. I started with 14# ball, then dropped to 10# ball.
On the second round of pull ups, I got a huge knot in my right neck/shoulder area. I was in so much pain.
On the second round of wall ball shots, Russell told me to drop the weight again to a 8# ball, then he actually told me stop.
I’ve taken an advil, soaked in the hot tub, and made an appointment for a massage in the morning.
In 19:17, 10 rounds for time of:
6 Deadlifts @ 135 lbs
4 Broad jumps