MONDAY NOVEMEBER 21ST, 2011

MONDAY NOVEMEBER 21ST, 2011


WOD
"Nicole"
20 min AMRAP (as many rounds as possible) of:
- Run 400m
- Max rep pullups (round ends with the drop from the bar)


Louis: 8 rounds, 59 pullups at 19:30
John: 8 rounds, 144 pullups (pr)


Based on some of the 400m splits I'd say that our course is a touch short of .25 miles, but perhaps only 30 or so meters (+/- 5-6 seconds). Over the course of 20 min though that probably added up to the completion of 8 rounds for me. Louis finished in plenty of time and would have had 8 rounds easy. 

Warm Up
- 800m run
- 10 kipping swings
- 15 air squats
- 10 knees to elbows
- 15 pvc pass-throughs
- 10 jumping squats
- 15 paralette pass-throughs
- 10 samsons

WEDNESDAY NOVEMBER 9TH, 2011

WEDNESDAY NOVEMBER 9TH, 2011


WOD
"Isabel"
30 snatches for time (#135)


This is a benchmark WOD for CrossFit. Times to beat tonight will be 3:18 for John (at 115#) and 3:02 for Louis (at 95#). This will be Stephen's first Isabel. For what it is worth, my strategy will be 12-6-6-3-3 whereas last time it was 10-5-5-3-2-2-1-1-1.

SATURDAY OCTOBER 22ND, 2011

saturday OCTOBER 22nd, 2011 (7:30am - Guntown)

WOD

"Grace" 30 Clean and Jerks for time (#135 Rx'd)


Awesome morning! Everyone crushed Grace. Times are as follows:


Louis: 3:48 (rx'd)
John: 3:02 (rx'd - PR)
Stephen: 3:00 (115#, PR)


After the WOD, Louis made up the row sprints from yesterday. Range went from 17.9 - 18.9. That's about a full second better than my results.

Warm Up

- 800m run (1st 400m 60%, 2nd 400m 80%)
- Dynamic Stretching (20 Samsons, 20 Squats, 10 Swings, 20 Mountain Climbers, 20 V-ups x 2)
- 20 Double Unders
- 5 Hang Power Snatches
- 5 Hand Stand Push Ups
- 2 min Buddha Stretch

Grace Demo - it helps to be a giant