Workout of the Day: 25-Oct-2011
30 BW Good Mornings
Hollow Holds 3 x 30sec
Hollow Rolls 4x each direction
10 Forward Rolls
Hip Mobility
EMOTM for 10 min x1 Back Squat (90%)
10-1 Front Squat (135/95#)
1 rope climb in between rounds
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13 Responses to “Workout of the Day: 25-Oct-2011”
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Another MUST READ article! CrossFit Cheaters Anonymous. What type of CrossFit athlete are you? I know what type I am.
Loved the article. I am the collapsing, can hardly depress the clutch in my car but should have gone heavier today crossfit athlete. Loved this wod. Used 65#, I really like rope climbs and finished in 12+ (I forget the exact time).
And thank you for putting my wedding band aside.
Awesome article!!!
But seriously. Every time I take a rest day, barbell work is always in the WOD (my favorite). WHYYYY?!?!?!? Ha
205# BS. 12:58 scaled to 115# w/rope climbs.
Awesome effort by Mike K. today and thanks for pushing me on back squats!
If anyone is interested, Citizen’s Bank is hosting a 4.2 mile run over the Newport Bridge on November 13th. I plan on attending and have room for three – email me if interested – Nathan.Charpentier@gmail.com – Thank you
My mistake, it is a 4 mile run – not 4.2 miles – but if you are a type I Cross Fitter you may do 4.2 miles anyhow. Most likely will turn out to be a very interesting run with the Jamestown/Newport scenery and also challenging considering the wind gusts from the channel and the temperature. If you do plan on making an appearance, please consider cold weather running attire (long sleeve shirt, running pants, hat or other apparatus to cover ears, gloves, etc. – depending on your personal definition of comfort).
Goal for the next (few?) months is to Rx everything at the women’s weights (or heavier). 17:12 95# w/rope climbs.
Mike K. was an inspiration for the 9:00 class.
385 BS / 11:22 RX hurt alot
A big thanks to the 9:00 for the encouragement! You guys are great. My first Rx attempt since being injured last spring (not that I really Rx’d much before). 19:30 minus the last rope climb. 2 failed attempts and 2 shredded fingers did me in, did the 4 Pull-up, 4 K2E.
225# for the BS
Great vibe at 6:45 am with everyone pulling for each other to get up that rope!
13:56 rx this one kick my ass. I decided to muscle it up the rope with out using my legs. Did 7 with no problem then I gassed out! Couldn’t even clean the bar. If I would had done it smart I probably would had cut my time. Lesson learn. Great job 330!!
Aaron Rzadczynski just purchased property in Garland since recently moving in 2011 from Orange. Currently vacationing in Birmingham