By IrkPay Payday loans

REST DAY - Jan 23 & 24

Comments  

 
#15 Sean R — Sean R 2010-01-24 12:22
She must have a hot mom
 
 
#14 juliehelm 2010-01-24 11:05
Wow! Who is that amazing child on the rings. Future elite crossfitter!
 
 
#13 Sean R — Sean R 2010-01-24 10:37
Stronger, but slower!

15-K Run 1:09.21 (7:25 per mile)

First 5K split 21:41.74 @ 7:00 per mile
Second 5K split 23:27.47 @ 7:32 per mile
Third 5K split 23:54.74 @ 7:41 per mile

Sorry I missed the exchange the WODs looked great.
 
 
#12 MiriamJ — mvjoy 2010-01-24 04:37
11:32, rxd
 
 
#11 AlexS — AlexS 2010-01-24 04:10
WOD for the athlete's exchange was:

WOD#1:
1RM squat clean+2 front squats (i.e. in order for the rep to count you had to hit the squat clean and immediately do 2 additional front squats at the same weight) (Best I thought I heard was 275#, I may be wrong on this)

WOD#2(~10 minutes after previous wod):
5(3 for women) rope climbs for time, max 3 minutes. (I think the best time was 58 seconds on this one)

WOD#3(~10-15 minutes after Wod#2):
AMRAP in 10 minutes of:
5 push jerks (155/105)
10 pull ups (judging was pullup counts if chin passes the front vertical plane of the bar)
30 walking lunges (alternating leg)

Scoring:
(squat clean weight) - (seconds for rope climbs, 4 minutes if DNF) + (total reps done in AMRAP)

I scored 185(20# pr) - 240(did get 3 rope climbs so I was pretty happy about that + 4rds(*45) = 125

Best score I believe was 534, next highest was 511
 
 
#10 charles — charlesL 2010-01-23 12:22
4:56 rx'd

thanks for the coaching mike.
 
 
#9 Sean R — Sean R 2010-01-23 08:23
Sick kids = No sleep = Missed the Exchange
Frostbite 15K tomorrow in Richmond
 
 
#8 susan w. — Susan W. 2010-01-23 06:28
went for a run instead ... 2 miles not sure on time around 20:00
 
 
#7 MiriamJ — mvjoy 2010-01-23 06:10
Did yesterday's workout today. I'll do today's tomorrow. Still in San Diego.

217, rxd
 
 
#6 A nice tutorial on how fat cells and ins — sadiern 2010-01-23 04:19
http://www.youtube.com/watch?v=mNYlIcXynwE
 
 
#5 Sacha — Sacha 2010-01-23 04:04
4:48 rx'd
Nice work Brendan!
 
 
#4 Brendan C — Brendan C 2010-01-23 03:05
4:31.
First muscle-up today too! Thanks for all the tips.
 
 
#3 Mary Ann R. — MAR 2010-01-23 02:29
4 Rounds:
10 DL (50#)
20 OH Lunges (10#)

11:16
 
 
#2 Joel P — JoelP 2010-01-23 02:25
3:44, Rx.
 
 
#1 CraigT — CPTaylor 2010-01-23 01:34
4 Rounds:
10 DL (225/145#)
20 Alt OH Lunges - 10 w each leg (25#)

9:39 185#
 

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