Monday, September 5, 2016

 
 
 
 
Open for regular classes today.
 
We are going "old school" with our warm up again. Seen this one at the box before? This is the official warm up by CrossFit.com:
 

Samson stretches (15-30 seconds)
10 Overhead squats PVC
10 Sit-ups
10 Back extensions/supermans
10 Pull-ups
10 Dips
 
 
"Nancy"
 
Five rounds for time of:
400 meter run
15 Overhead squats 95/65
 
 
 

8 comments:

  1. Why such a brutall workout on a holiday?

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  2. I'm grateful for Greg showing up at 5am, so my life would have meaning at such an early hour. :)

    Asa

    ReplyDelete
    Replies
    1. A) Day 69 of RomWod
      B) 19:28 Nancy (with 35# dumbbell right arm OHS)

      Asa

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    2. Thanks for the push today, especially on the elements testing.

      Delete
  3. Since I have done Nancy a dozen times, figured I would row it with Richard to get a good race.
    Rowing Nancy 15:55 (rich's Time 15:06 beat me by 49 sec)
    Running Nancy 14:30 from Jan 12, 2016 (rich's time 15:19 - beat him by 49 sec)
    We need a tie break :)
    Post wod) Core warmup
    Reverse tabata hollow hold on ghd
    5 rds 10 ball throws on ghd with 10 sec rest

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  4. rx 15:29
    super pleased with this post baby PR. Faster than last time, but not a lifetime pr.
    all ohs unbroken, next time I'll push a little harder on the run. But I gave it my all today and am pleased!

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  5. 14:37 Rx - a 51 sec PR. I'll take it given my behavior Sat & Sunday.

    1st 3 rounds unbroken, round four 3 x 5, round five 10 & 5. Next time all unbroken & sub 14min. That's the goal.

    ReplyDelete