Warm-up Drills (09.02.2009)Run 800m
Samson Stretch
9 Fundamentals x 7 reps each
Samson Stretch
''Elizabeth'' (09.02.2009)
21-15-9 reps for time of:
Clean (135lbs)
Ring Dips
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Skill Development (09.02.2009)
Complete 3 rounds in as few sets as possible of
:30 x L-sit (Paralettes)
:30 x Ring Support
CrossFit Endurance WOD (09.02.2009)
3 x Big Repeats
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts.
C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.
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Posts
15 comments:
95lb and jumping ring dips
24:10
and I have to say, Jim freaking CRUSHED it this morning. That was as inspirational a workout as I have seen yet. I am striving to get there. Thanks for that encouragement Jim!
~mikolaí
20090902 - Elizabeth
21-15-9 Reps for Time:
Cleans @ 115 lbs
Ring Dips
18:54
Apparently I'm not allowed to use my own equipment, ie my rings, at the Rec Center here. Though, I didn't get tossed out mid WOD today, so thats a plus.
10:45
Jim
Thanks mik but everyone in the morning session did great today as will the afternoon session im sure, its a great workout
Elizabeth
cleans 65 pounds
jumping ring dips
12:35
ChaCha
Sorry guys I have been sick for a couple of days.........hope to see you all tomorrow.....
OD
WOD as Rx'd
15:08
Billy the Tuff
21-15-9
135# Squat cleans (probally only got deep enough on about 1/2 the reps)
Dips on dip station
18:56
Mark
haha the aftermath of Viking frank, I didn't even notice myself passed out by the door. That WOD was sooo much fun, I can't wait to do it again. And Samy all of your ladies are freaking beasts!
Elizabeth
21-15-9
135#
Jumping Ring Dips
16:17?
Hey Ben, mainsite has a 5k for tomorrow...
Elizabeth rx'd:
8:12
Great working out with the remnants of the morning crew.
Sorry I missed Nick's 7:53. WTF!
Mike C
Elizabeth rx'd:
29:04. Squat Cleans are BRUTAL.
Morning beasts brought the lumber, as I'm sure the afternoon savages did as well. Great job by all!
"ELIZABETH"
95lb Squat Cleans
Ring dips as Rx'd
21-15-9
Time: 13:28
-PK
Bert we knew we were due for one
Jefe
RX'd
8:59
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