Front Squat Max Effort Triples (06.23.2009)

Stable News: We seem to be going through CrossFit Kool-Aid by the barrel full lately, today was Cheryl's first "met con distaster fest" and she crushed it. A few days ago when Cheryl came in to visit with her friend Deb (Dos Deb around here) I asked her if she'd had any experience with CrossFit.
She informed me that Deb was seen limp-crawling around their workplace (murmuring profanity) and that she wanted to find out what the hell was going on. I can only imagine the colorful verbage Dos Deb used to fill Cheryl in on exactly why she could only waddle and that CrossFit was to blame.
That's apparently all it took, two days later Cheryl's in here slaying herself like a CrossFit pro.
Welcome to the family, Cheryl, no more fundamentals work in heels!

Front Squat Max Effort Triples (06.23.2009)
Front squat 3-3-3-3-3 reps

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CrossFit Endurance WOD (06.23.2009)
6 x 3:00 Max effort with alternating rest intervals
Swim, Bike, Run, or Row (C2) and cover as much distance as possible in each round.
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest

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Anonymous said...

roflcopter at mark's face. haha

Anonymous said...

Could you have gotten a worse picture of me? I am looking awful primal and I mean that not in the primevil manner but the actual primate (any which way but loose)manner. All I need is a banana, a tree limb,and a little more back hair and men with tranquilizer guns will be chasing me down the alley.


katie said...

Mark...you do not look THAT bad! Trust me, we have all had our share of wacked out pictures. It's Samy's way of getting back at us as we swear at him throughout the wods.

3 rounds:
400m run
21 kettlebell swings at 35lbs
12 box hand stand push ups


Anonymous said...

Font Squat Max Effort Triples (06.23.2009)


Anonymous said...

20090623 - Helen Get's Pushy

Three Rounds for Time:
400m Run
21 x 55lb Dumb bell swing


First WOD at 6000+ feet above sea level. It was a shit load of fun, but I was incredibly out of breath by the time the third round came around. It was the runs that murdered me. But as Samy says, we train for the unknown and the unknowable, so I'll just have to acclimate faster out here. I'm pretty pleased with my score for the first WOD out here, but one of the trainers out here gave me a ration of sh!t because she smoked my time by 2 minutes. I guess I need to focus on breathing better out here. The environment is much different than the Stables, but its still awesome there is an affiliate out here. I'll post more later.


shastie said...

OD AKA Original Deb SAYS Helen is not gonna push me around..............maxed out at 65....I am getting stronger :)

RaJ said...


Anonymous said...


Anonymous said...

Ran 4.5 miles - then Cindy
5 DH pullups
10 pushups
15 squats

15 rounds 20:00


Big Ben said...

still trying to get that damn back straight

The Don said...

Front Squat, 5 sets of 3 reps


Anonymous said...