Warm-up:
2 Rounds:
400 Meter Indian run
30 Second squat hold
30 Second L-sit hold
Workout:
Sumo Deadlift
5 x 4-5 reps
Powerlifting:
A1: Front Squat 5 x 3-4 @22×1; Rest 2:00
A2: Strict DB Press 5 x 5-7 @50×0; Rest 2:00
B: Row 5 x 20 seconds max effort sprints; Rest 4:00 b/t sets
“Chris Stowe’s CrossFit Story” – video [wmv] [mov] [HD mov]
In Disney. Did a made up wod of 50-30-20 air squats and pushups. By out of 100 double unders. Not the best programming as by the time I finished the pushups, I was cardiovascularly rested. Not sure the treadmillers appreciated the pitter patter of my rope while they were watching tv.
Nice!
Try this one tomorrow. If no DBs, buy the 2 largest bottles of water you can get. Drink water, go to the bathroom, then fill bottles with sand as sub for DBs:
100 Dumbbell Thrusters 30 lbs
5 Burpees
100 dumbbell thruster reps, stopping to do 5 Burpees every minute, on the minute
Post video of the looks you get. 🙂
I’ll be there in a couple of weeks. Will be tryin out CF Firebase, which should be nearby and came highly recommended. I’ll be there during the first open.
Yes, I went to Firebase 2 weeks ago on recommendation from Dennis. Great box, super-friendly owners, buy a t-shirt and get a few WODs gratis.
great collection of travel wods on this website, top right of the header
http://www.crossfitnewton.com/
245-255-265-275(PR)
Strong weight Aaron.
225 for all 4 rounds. Concentrating on good steady technique today vs going for it, lower back still tired from Eva. Had some folks pulling up big weights at 0600 today.
Joe – strong like bull at 345. I was happy to do 305X5 for my max
125-155-175-195 (PR)
Great! Thanks Aaron. Yeah kinda felt weird layed out on the freshly waxed floor trying to complete the pushups. I would love to check out firebase but plans are pretty much set in stone.
Sean looks WAY to happy to be running…
415 – 5 good group at 4:30…or should I say strong group! 🙂
Hi guys!
We are in the process of moving our site over to a new host. It should be back to normal by later this evening. Sorry for any trouble!