1 Complete round:
Team A: 200 Meter run
Team B: Row for max meters
2 Skin the Cats
2 Wall walks
Three rounds for time:
500 Meter row
400 Meter run
“Mallory’s Story” with Emily Foreman, free CrossFit Journal video [wmv] [mov] [HD mov]
By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers. But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him? Little children, let us not love in word or talk but in deed and in truth. 1 John 3:16-18
MIKE!!! Looking STRONG!!!
Nice picture Mike!!
Corrie and I are planning a Swim Workout for anyone with any swimming level interested!
Friday, 6/29, 6:30am
Lilly Flagg Pool
200 Lily Flagg Road, Huntsville, AL 35802
5 sets of
25, 50 or 100 m sprint, any stroke
10 sets of
25 m sprint, any stroke
10 pool ledge dips
200 or 400 m slow, any stroke
Gotta find my goggles!!
Looking forward to the swim WOD. I will be there!
So I think this wod will be wickedly awesome, I’m thinking next Friday, you bring your bar and bumpers and we do the scaled Greg Amundson’s Thruster and Swim wod, 5 RFT of 15 Thursters (95 pounds), 100m swim. Thoughts?
I will be there.
I like it!
I’m going to try to come for the swim WOD – if I can get myself out of bed that early 🙂
6am track run. Aaron had me working 8x200m to concentrate on form. I appreciate all his help trying to fix my running!
:36, :39, :38, :40, :38, :40, :38, :42
Smoker WOD. Great work 0600!
TRACK – Short Repeats
w/u: 1.5 mile easy, c/d: 1.5 mile easy
WOD: 8 x 400m w/ 1 min rest (Goal pace per 400, 1:18 to 1:22)
1:15, 1:15, 1:13 ,1:15, 1:15, 1:15, 1:15, 1:14
Splits were fairly consistent this morning, would have liked to see negative splits, but they hurt worse then they should have. Think I was feeling last night’s large bowl of Chocolate Mint Moosetracks over brownies topped with M&M’s and Gummi Bears and the 3 extra brownies afterwards. [Note to self: You NOT be having pizza after tonights HTC XC Summer Series runs…well you say that now…]
17:28 Rx’ed. Them burpees were rough!
Track work this morning…
6 x 400m run, 1min rest between. Goal: keep times within 5sec of each other. I failed the goal, LOL, but was awfully close!
Started out with 1min rest between, then 2min between 3 & 4 & 5, 2:30 between 5 & 6.
Was hoping to make the pullup clinic tonight, but unfortunately work will make that not possible.
Hope to catch the next one.
20:25. I really wanted sub 20 but I.suck.at.rowing. 🙁 Grrrr!!! Next time, row/run/burpee WOD…. Next time!
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