200 Meter run
5 Double under attempts/10 Double unders
10 Walking lunges
5 Ring rows
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.
WOD Demo at NorCal CrossFit – video [wmv] [mov]
That’s what I’m taking about 1630!! Nice!! PR?
I got air! No PR Kerri…this time…
Ah, but it’s ah commin! “DO YOU SMELL, WHAT THE JAMIE’S COOKIN? PR!”
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you. 1 Peter 5:6
Awesome pic!! Made up the clean and jerk during open gym this morning-130# PR! Then stayed for the WOD. 11:49, first two rds rxd then scaled to 95#. Whew, it was tough!
One word on the pic: RAD!
Week 1 of 8 done of tri training as I prep to race for Team USA at the ITU Off Road Triathlon World Championships/XTERRA Southeast Championship on May 19 in Bham.
Keep effort steady with some tempo surges mixed in (let terrain dictate). Rode on Mt Sano – Bucca Family Trail to Fire Tower to North Plateu, dropped into Sinks to Mt Mist, back up Bankhead back to Bucca Family Trail
Total: 1:13:06 hrs (13.69 miles)
HR Avg: 156; HR Max: 180
RUN: TRAILS OFF BIKE (L3/4)
1 loop on Bucca Family Trail
Total: 34:47, Dist: 4.25 mi
HR Avg: 161; HR Max: 165
Aaron let me know if you want to mountain bike on MSNO sometime. I’ll give you my cell when I see you next.
That would be awesome!
How to sell your photos online…
Information on how to sell your photos online in various stock photography website….