WOD:
A. Spend 10 minutes working on GHD hip extension technique
B. Complete the following for time:
500m row
50 ab-mat unanchored sit-ups
40 hand release push-ups
30 GHD hip extensions
800m run
50 ab-mat unanchored sit-ups
40 hand release push-ups
30 GHD hip extensions
50 ab-mat unanchored sit-ups
40 hand release push-ups
30 GHD hip extensions
Damn! I’m lookin’ ripped….Oh, nevermind.
Haha! JMAC is looking ripped though! 🙂
Here are two links to two articles you may find interesting.
http://health.yahoo.net/experts/yourbestfitness/8-reasons-boomers-should-try-crossfit#.Udl2Lj-QU1A.email
http://health.yahoo.net/experts/yahoo-spotlight/why-your-cardio-routine-making-you-fat#.Udl1CVU-_1I.email. Your Cardio Routine is Making You Fat | Yahoo! Health
Looking good!!!
J-Mac, Casey, Carrie, and Scott Rauer!!!
Looking strong JMac, Casey, Carrie, and Scott Rauer!!!
Rx’d 23:02
Damn near met Pukie after this one. Too much time off, good to be back.
21:20 Was no Rx’d ran on the road not the track.
Great coaching today!
Interesting read:
http://www.tyrellmara.com/5-reasons-crossfitters-need-go-to-that-dark-place/
25:49 Rx. I left my red water bottle there. Can you please throw it in the lost and found box and I will get it tomorrow. Thanks!!
Scott Rauer looks the best! 😉 I tell him to turn it down all the time.
25:09 Rx’d. Great morning and coaching!
20:24 Rx. I thought Daniel had taken time off for awhile. I think he’s secretly training.
Modified this a bit while at the pool while kids at swim team practice
Byrd Spring Pool
100 yard swim
50 abmat unanchored situps
40 hand release pushups
30 banded goodmornings
200 yard swim
50 abmat unanchored situps
40 hand release situps
30 banded goodmornings
100 yard swim
50 abmat unanchored situps
40 hand release situps
30 banded goodmornings
=7:12/11:34/8:59
=27:46
22:09 rx’d
25:57 Rx’ed. Hello Monday!!