19 August 09
Wednesday
Warm-up
3 rounds of 10-15 reps
Overhead squats
Push ups
Situps
Back extensions
Day Three of "Girls Gone Wild"
For Time:
3 rounds
400 meter run
21 two handed KBell swings 55lbs
12 Pullups
Finish with 10 minutes of stretching.
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- 01 September 09TuesdayShoulder Press1x5 @ 40%1x5 @...
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4 comments:
I WAS RAPED BY LINDA.
35:09
RX'ED (280DL/140SC/185BP - ROUNDED UP)
I am taking my bitter and shameful remorse out on Helen. I plan to steal her from Troy.
P.S. - Males who weigh 160lbs and under shouldn't be allowed to take the men's leader board - MEN weigh over 160lbs! J/K!!!!!!
Programmer-
As far as I can tell, there is a huge difference in the performance of the athletes who have been with us and have followed the whole strength program, and those who have just joined the box or have skipped the strength portion. I believe that continuing some sort of a strength program like this one or the one outlined in the Journal article on Crossfit Strength Bias would be beneficial.
-GNC
You may be onto something there Thomas I weigh 160.5 So i am in favor of knocking grant off the board and re-claiming 1st.
Dan
Rough day, still a little beat up from Linda. Went straight thru without any breaks, but still didn't manage to break 9 minutes. I didn't have a good set up today and I think I lost some time in the transitions. Now that I have laid out the excuses, here's my time for the today: 9:05
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