Warm-up:
250 Meter row
200 Meter run
6 Inch worm push ups
100 Meter run
4 Inch worm push ups
50 Meter run
2 Inch worm push ups
Workout:
A. Deadlift 5 x 3 reps @12×1;
B. Three rounds for time of:
8 Power cleans @135/95#
200 Meter sprint
C. Evil Wheels – 30 total reps
“Muscle-Ups at 10,000 Feet” with Neil Amonson, freeΒ CrossFit Journalvideo [wmv] [mov] [HD mov]
Looking good Cynthia! π
Cynthia! Serious from day 1. Get it girl!!!!!
Cynthia!!!! Making the website!!! Whoo-hoo!!!
A: 275-315-275-275-275 [the round at 315 made me see stars, and wasn’t going to happen again]
B: 6:53 with squat-clean variant
C: “Evil Wheels” is an appropriate moniker
0600 HILL Repeats (AM)
1 x 400m long hill (1:17.86)
8 RFT of 125yd repeats (0.57miles), walk down for recovery
(0:32.5; 0:32.8; 0:33.8; 0:32.8; 0:31.5; 0:31.2; 0:31.2; 0:32.3)
w/u: 2.0 mi easy w/d: 0.5 mi easy
TOTAL: 3.07 miles
No burpees today. Small crowd today, thanks for coming out Casey and Lee, who is becoming a repeat customer. π
Jake – it has been an honor to have you as one of my coaches the past two and a half years. You’ve helped me greatly and I know there are big things in store for you. Thank you for allowing me to be at the last 0600 a la Jake this morning, even in a limited capacity. You will be missed! (PS – there are already shirt ideas for when you make it to the Games. Be prepared! π )
Since I am only cleared for low impact workouts and zero weights (which also unfortunately means no running for the time being), this morning I did rowing intervals.
250m Row, Rest 1 Min
500m Row, Rest 2 Min
1000m Row, Rest 4 Min
500m Row, Rest 2 Min
250m Row (and then die…j/k)
:55.3, 2:05.7, 4:27.6, 2:05.7, :55.3
Apparently I am much better at pacing my rowing than my running to get my splits perfectly balanced. This wasn’t 100% since I’m not 100% yet, but it was a good burner all the same.
A. 245
B. 5:04 rx’d
A. 425
B. 5:19 rx’d
Unbroken on Power Cleans however the run was another story.
A. 315-365-385-405-415
B. 3:14 rx’d
A. 255
B. 5:18 RX’D
285#, 7:44 RX
Ready for Carson and Kerri to come back to full speed!
For those who missed it (everyone), Ben and I rapped at 1630 about having braces twice and copays. What do you know about dentistry? Nathaniel was rapping about reppin’ Blossomwood. 1630 is always a party. Slade and his lesions were missing.
425 x 3; 3:54 rx’d; 3 x 10 on “evil” wheels. Good 4:30 class. Good coaching Nathaniel.
445#
4:07 rx’d