I’ve been dying to do this WOD since I saw the video of Bozman, Speal, and Freddy C. knock it out a few months ago. Have fun, everyone!
Happy Birthday, Zach! How fortunate you are to start CrossFit at such a young age. To many more, sir! (Make sure to knock out your birthday burpees!) 🙂
Armando, consider starting a training blog, even if it’s just till the qualifier. It will help us gauge what your strengths, weaknesses, and areas for improvement. Most importantly, log what you are eating. Nutrition, says the pyramid, is the foundation of elite fitness.
This applies to anyone else, too! If you’re interested in a more attention in the way of evaluating your training and nutrition, nothing beats having a blog. We can give better advice when we know exactly what’s happening in your life.
I’ve been dying to do this WOD since I saw the video of Bozman, Speal, and Freddy C. knock it out a few months ago. Have fun, everyone!
Happy Birthday, Zach! How fortunate you are to start CrossFit at such a young age. To many more, sir! (Make sure to knock out your birthday burpees!) 🙂
3 rounds
200 meter run
30 lbs. kettlebell swings x 16
burpees x 16 (Happy Valentines to me!)
14 lbs. medicine ball cleans x 16
pull-ups (blue band assist) x 16
Time: 20:12
Happy Birthday Zach & Tara! Great work.
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Time 25:35 As R’xd
looks like you made it big time you guys. keep up the good work Aunt Shari
Finally I’m register for the regional!! Rich, I can’t wait to start training with you.
Armando, consider starting a training blog, even if it’s just till the qualifier. It will help us gauge what your strengths, weaknesses, and areas for improvement. Most importantly, log what you are eating. Nutrition, says the pyramid, is the foundation of elite fitness.
This applies to anyone else, too! If you’re interested in a more attention in the way of evaluating your training and nutrition, nothing beats having a blog. We can give better advice when we know exactly what’s happening in your life.
Here are a few good examples of folks up here in DC:
http://www.powellfitness.net
brianpcf.wordpress.com/
http://unfitsxfit.blogspot.com/
http://drewdizzle-xfizzle.blogspot.com/
Rest day for me since I was traveling!
Happy Birthday Zach!
Make-up day WOD:
Potomoc Crossfit – Sunday 2/15/09
WU:
25 Jumping Squats
15 Supermans
15 KB Swings (25#)
1 thing you suck at
3 rounds
WOD:
3 rounds of each below:
2 min row – count calories
2 min burpees
No rest between clock continuously running
Partner score: 274 (Rich was my partner)
156 calorie row – 118 burpees (rich did 74 with a 17lb vest on and I did 44)