7/14/2009

(07.15.2009)

"Nancy" (07.15.2009)
5 rounds for time of:
400 meter run
15 x Overhead Squat (95lbs)

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CrossFit Endurance WOD (07.15.2009)
Negative Split Tempo's for your choice of:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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24 comments:

Big Ben said...

17:??
45 lbs

**Form still needs some work

Anonymous said...

Joe F
"Nancy"
500m C-2
15 x 45lbs. O H Squats
3 rounds for time of 11:01

sdaghir@gmail.com said...

Try to get in the habit of snapping pics of your scores with your cell phone camera's. Noobs.

The Burpee Tax-Master is always in a shadow waiting anxiously to render payment.

If Chalupa can figure out how to post scores than anyone can... I had to spend an hour and a half on the phone with him once trying to help the guy open a PDF file from the CrossFit Journal.

Big Ben said...

sam get in the habit of not being such a creep show at 7am. Thanks from the noob

sdaghir@gmail.com said...

Oh hell no.

Bertimus said...

I had a dream I did the Filthy Fifty at the Stable last night. A foreshadowing of a reckoning to come I think...

sdaghir@gmail.com said...

I had a dream you showed up to train.

Bertimus said...

I'm coming home Friday Samy. Don't you worry you precious beard hair. Its weird though, in my dream, you had shaved your beard and were walking around asking people if they would donate their beards to you. And then you got into a kung-fu battle...

Anonymous said...

"Nancy" (07.15.2009)
5 rounds for time of:
400 meter run
15 x Overhead Squat (45lbs)

Form needs major work and so does attitude today in order to increase wgt (sorry Mark)

Nice to see you today Jess!

12:00 Heidi

Anonymous said...

I truly am getting stronger - 16.22 time for 3 rounds of 400 meter run (hugh for me) and 15 overhead squats with 35 lbs............I agonize all day over the workout before I even come to the stable...............and then I do it and go home proud of myself :)
OD AKA ORGINAL DEB

Anonymous said...

20:14 @ 45lb

And Big Ben... you were 17:12

~mic

Anonymous said...

Miss you OD you are an inspiration to us all!!
You Go Girl!!! Heidi & Mark

sdaghir@gmail.com said...

Heidi: THAT MUSTARD WAS INSANE! I drink it with a straw now.

Big Ben said...

mic thanks man! sometimes I just get so freaked out by sam I forget to look at my score and I scurry out the mills

Jennifer said...

Nancy

19:36 @ 55lb

Anonymous said...

Lynn
"Nancy"
5 rounds - 400 m run/15 oh squats (45 lb)
19:22

Anonymous said...

Told you it was good Samy. I have another one for you to try... See you soon. Heidi

Matt said...

Nancy RX

21:54

100m swim x4 w/30 sec rest
200m swim x3 w/1 min rest
fastest pace possible

Anonymous said...

Nancy
400m run/15 oh squats 25lbs 3 x 15:38
ChaCha

211 said...

Nancy as rx'd:

19:06

Thanks for the push Lynn... You're an animal!

Mike

Anonymous said...

Nancy

400m run / 15 oh squats (45lb) x3
17:34

Samy: hand hasn't turned black yet, but still numb in two spots...fitness nazi!

Dos Deb

Anonymous said...

5rnds for time:
400m run
15 OH squats (@45#)
21:31
**note to self: drinking 2 nalgenes of water in the hour before this WOD is not recommended unless you enjoy the feeling of carrying around a small swimming pool with you

Nice to see you too Heidi...what a small world!

-jess

Ze German said...

Noob WOD
-----------
Accension Ladder:
Pull-ups
Push Ups
Air Squats
7 Rounds & 8 Pulls + 8 Push

Ze German said...

I can't extend my arms to the normal length =[