Saturday 080712
Main Site:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
CrossFit York:
4 rounds for time of:
1600 m ( 1.0 mile) Run
50 air squats
50 sit ups
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5 comments:
good morning group! hey i want everyone to log onto biggerstrongerfastermovie.com. check out the sad state of competition and athletics as well as politics. i found this through Crossfit Santa Cruz Central's homepage. Prepare to be disgusted. Well have fun with your workouts today. I'm going for reigning champ of ladder ball and the most banquet beer drank. well maybe just the first one. later.
will check it out in a min runrun.... today I went on my ruck ended up going 6 miles in 1:19:41 with a 60 pound ruck. A good time my unit requires a 15 min mile ruck pace I was averaging 13. Like I said yesterday anyone who wants to join me I norm try and get out ever sat. in the morning disance differs but anywhere from 2 to 12 miles... well everyone enjoy this weather while it lasts...
Wow...anyone do this yet? I started at 6:30 today hoping the heat would be somewhat bearable. I must say I have no idea what I was thinking when posting this WOD. First off the run around my neighborhood, since we live at the top of a hill it's always going to be up hill one way. I typically run a 7:30 mile on a standard track (my last 5K was 22:06). I decided to do the squats & situps fist to help prep for the run...anyway I finished at 50:21, my last mile was a 10:21, so the hill added almost 3 min to my mile laps...
Today's my rest day - went golfing instead.
Took 18 - yes, 18 - strokes off my score and was the best of my team!!! (I shot a 96) Crossfit is really making a difference in my golf game. My teammates were AMAZED
Thanks Rusty and Runrun for pushing me.
alright so i tried my hand at the w.o.d. from york. it's sunday 080713 so i'm a day late. what a tough one to do! did as rx'd
run 1600m
50 sit-ups
50 squats
4 rounds for time
time: 46:50
did the running on regulation track. in the blazing sun, not one ounce of shade. felt good to get the saturday junk fest somewhat burnt off. see you tomorrow morning.
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