WOD 11/10/09
5x3 - Thrusters
Rest 5-10 Min.
AMRAP 12m
200m Sprint
15 Swings (55/35)
25 Sit Ups
As promised, heavy Thrusters. These are progressive sets, not "sets across" so work up to a heavy weight over 5 sets. Retain solid form and find that threshold. Keep the bar centered over the midline of the body, so roll it back into the front rack position each time it comes down. Also, if it goes to crap while overhead, dump it. This is no time to try and save a bar that would rather take your rotator cuff muscles for a bad ride as you try to pull it back into alignment. Ready, steady, GO!
Happy Birthday to our friends Jeff and Jennie! A belated and pre-emptive birthday wish from the CFC family! You guys rock!
Comments
Leave a comment
Only registered users of this Web site are allowed to post comments.
Becoming a member of this Web site is FREE however! Start your new account here.
Are you interested in trying CrossFit? Contact us to set up a visit and free workout or drop in for a Saturday morning workout on us!
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
Members:
WOD Search
Buddy- If you can manage to squeeze into your 1981 cub scout vest I will gladly accept your aid, that is of course if youre not helping any old ladies cross the street." Posted in WOD 7/30/10
1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
A s" Posted in WOD 7/24/10
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10