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Saturday, 3 December, 2011

Posted by Mandee on December 2, 2011   |   10 Comments

Warm-up:

3 Rounds

40 Single-unders

15 Meter bear crawl

10 Dumbbell thrusters

 

Workout:

For time:

1 Mile Run

50 Kettlebell swings 24/16 kilograms

50 Sit-ups

800 meter Run

25 Kettlebell swings 24/16 kilograms

25 Sit-ups

400 meter Run

12 Kettlebell swings 24/16 kilograms

12 Sit-ups

 

A Language to Diagnose With Kelly Starrett: Part 7” by Kelly Starrett,CrossFit Journal preview video [wmv] [mov]

“Community at CrossFit Relentless” – video [wmv] [mov]

10 responses to “Saturday, 3 December, 2011”

  1. Larry Lowe says:

    Ran the cross county course with a full flack jacket borrowed from a friend that just got back from Iraq – 27 lbs. Ran to the big hill, dumped the vest,

    3 rounds:
    half hill sprint
    10 burpees

    jogged the rest of the rest of the parkway loop, back to the big hill

    3 rounds:
    half hill sprint
    10 burpees

    flack jacket back on for the remainder of the run.

    Took about 40 minutes. I am beat…

    the flack jacket was a lot better than my 20 lb vest. The sides of the jacket let your lungs expand and it fit a lot better.

  2. AP says:

    Nice work Ler!

    Great programming, this looks fun kinda bummed to miss it but kinda not, ATL bound. GEAUX TIGERS!!

  3. Tracy Roberts says:

    I want to fill out my lulu pants like Tracey Rauer when I grow up.

  4. Tracey says:

    Good wod today! 21:28 runs felt a little slow after doing DL at power lifting.

  5. DaveC says:

    Definitely not a fun WOD, but it sorta hit the spot. Glad I skipped open gym to do it. Time=slow enough I’m not admitting to it. Ice on the shoulder after those KBs.

  6. Bradley F says:

    23:27 Rx. That round of 50 was brutal. Great WOD!!

  7. Dennis says:

    Glad people liked this WOD, sometimes CFHSV athletes are a tough crowd. Train Hard, Train Smart, Train to Survive! OkieDB Out

    Oh Yea nice pic, I love how everyone is looking at the floor and the flying pigtails. Love It