Warm-up:
7 x 30 seconds of rowing @50%, 30 seconds of rowing @80%
Workout:
With a 3:30 minute continuous running clock complete 1 round of the following for 10 intervals:
10 Sumo deadlift High-pulls 75/55#
10 Burpees
Post time of completion to each round.
Cool-down:
Spend 5 minutes with a trigger point ball to the upper traps!
“Knowing Vs. Doing – Nutritional Coaching With Dr. John Berardi“,CrossFit Journal preview video [wmv] [mov]
“Annie Thorisdottir: Getting Better“, CrossFit Journal preview video [wmv] [mov]
If anyone misplaced a men’s wedding ring it is in the office. Please ask your coach to grab it for you.
Jason Terry’s ring.
THANK YOU ROBERT!!!!!!!!!!!!!
Caption for today’s picture: “AHHHHHHhhhhhhh, 100 METERS I WILL KILL YOU!!!!!!”
Ha Ha, WTF I look like I’m screaming at the 100 meter dash as I’m running it. Why couldn’t I have the cool running pose and the faux hawk? Ha Ha Instead I look like a maniac.
Haha, Slade, I’m sure you owned that 100 meters! Hilarious! Very cool pic!
Slade,
Embrace that inner maniac
“It’s in him, and got to come out.
Let the boy boggie-woogie”
Slade, it looks like you’re doing the 100 meter hopscotch! That would explain why there were chalk boxes draw all over the gym today.
Slade, you’re that guy who runs with his arms down by his sides aren’t you? don’t be that guy.
Slade, to quote Elaine from The Summer of George episode, it’s like you’re “carrying invisible suitcases”.
He could also be doing jazz snaps.
LOL, you’re right. I’m about to have a dance fight with the 100 meter dash.
“When you’re a Jet, You’re a Jet all the way. From your first cigarette. To your last dyin’ day!”
Another great round of programming from Jake, he must have been paying attention in all that training!
42 sec slowest (about round 5-6), 37sec fastest (last round). I was working quite hard to keep up with Lesha out of the corner of my eye!
0:32 – 0:36
Splits – :34/:35/:36/:35/:32/:33/:33/:33/:33/:34
Finally found my groove with the SDHP in the 5th round. Really wanted to hit 0:32 again…
Today’s wod was fun, solid programming Jake!
Smoking! Got to get your burpee technique, mine are too slow.
0:40-0:45 This WOD helped work the pain out from yesterday’s WOD. The circle of life in CrossFit!
Agreed! Fun programming, Jake. :34-:36s. Kept feeling harder to hit the same number. But, that was the point, right?
Fastest: 42s
Slowest: 51s
Don’t remember my splits since my notebook is in the car, but I know round 6 I did something to my back and couldn’t get it stretched out before round 7, and that’s when I hit my slowest split. Not happy about it, but, eh, what can you do.
Wow..that was a great workout this morning and having Tracey Rauer to the right of me really helped keep up my pace! I will say though that I felt a little pukie at the end, but I feel great now. 🙂
:39,:43
0:32-0:37s; hit my fastest rd 3 and started slowing down around rd 8. That one was really horrible…in a good way. Great programming, Jake!
26/27
Tried to keep up with Patrick
Patrick is a BEAST!!
:29/:26… We can’t all be a Justin
33/34 Loved it.