Seven rounds for time of
pull-ups, 7 reps
135 pound front-squat, 7 reps
post time to comments.
My first post… hopefully it works and all liked the workout today. If not- sorry from the 9am class. 12+ all scaled, but learned better form today.
Out of town, but I did grace in 2:42 which is almost 3 minutes better that last may.
Started to do “McGhee” today but somehow I got a weird hamstring injury over the last two rest days…. odd. Deadlifts felt bad so I quit.
Stopped the workout at the 11th minute, I was on round 11.
Worked out at Crossfit Seven which is in downtown Ft. Worth…We did McGhee on Thurs. and yesterday was:
18 thruster 65# for women
400 m run
400 m run
400m run 15:45 as rx’d
I enjoyed there box. Very nice people. Aimee(coach at CF7) travels and helps Coach B. with Olympic lift certs.
Karen I love the cheer you did afterwards!!! Thats so cool.:)Congrats.
McGhee with Russell (I kept up with him during deadlifts on the first round. He took off from there).
Rx’d at 185lb (per Russell…and also BrandX that posts the scales) 15 Rounds even. More than I thought I would get mid-workout but less than I had hoped for.
@ Tracey, that’s my Muscle Up Happy Dance!
Good to see Donald in the photo! Great competitor! Anyone know what he’s up to these days?
Made up yesterdays interval row
A heavier damper setting (b/w 6-7) and a steady pace got a better time than the all out blast and crash at 350m of interval 2 and 3.
50 double unders
Started the day w/the Military Working Dog Appreciation 5K: 29:32 (first time running that distance in months…struggled with plantar f* & tendonitis in the left foot since Jan, so I ‘m ok w/the time)
CF Slayer WOD: Deadlifts 5-3-3-2-2-1-1-1
Wound up helping several other folks & kinda lost track of the warm-up stuff, but my last 2-1-1 were 275-315-335(PR).
Stopped after 335 cause I let form slip a bit & didn’t want to strain back.
9:44 Scaled to 95#. I think I would have been 30-45sec faster if I didn’t have to tape the bad tear on my hand.