26 August 09
Wednesday
Four Seagulls sitting on a pier and one decides to fly away. How many Seagulls are left on the pier? Answer 4, he only decided to fly away, he didn't do anything. Thus sayeth the CF Monk.
Power Cleans
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
800 meter run
21 x Overhead Squat 115 lbs men/ 80 lbs women
400 meter run
15 x Overhead Squat 115 lbs men/ 80 lbs women
200 meter run
9 x Overhead Squat 115 lbs men/80 lb women
Finish with 10 minutes of stretching.
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August
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- 01 September 09TuesdayShoulder Press1x5 @ 40%1x5 @...
- 31 August 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ ...
- 28 August 09FridayBack Squat1x5 @ 40%1x5 @ 50%1x3 ...
- 27 August 09ThursdayBench Press1x5 @ 40%1x5 @ 50%1...
- 26 August 09WednesdayFour Seagulls sitting on a pi...
- 25 August 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50...
- 24 August 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ ...
- Just a quick note for the weekend. From the comme...
- 21 August 09FridayWarm-up3 rounds 10-15 repsOverhe...
- 20 August 09ThursdayDay Four3 OptionsRow 2K for ti...
- 19 August 09WednesdayWarm-up3 rounds of 10-15 reps...
- 18 August 09TuesdayWarm up3 rounds of 10-15 repsPu...
- 17 August 09MondayWarm-up3 roundsSamson Stretch 30...
- 14 August 09FridayBack Squat1 x 5 40%1 x 5 50%1 x ...
- 13 August 09ThursdayWarm-upDot DrillOlympic Liftin...
- 12 August 09WednesdayPower Clean1 x 5 40%1 x 5 50%...
- 11 August 09TuesdayWarm-up3 rounds of 10 to 15 rep...
- 10 Aug 09MondayWarm-up3 rounds of 10 to 15 repsPul...
- 07 Aug 09FridayBack Squat1x5 @ 40%1x5 @ 50%1x3 @ 6...
- 06 Aug 09ThursdayPower Clean1x5 @ 40%1x5 @ 50%1x3 ...
- Wednesday05 August 09Bench Press1x5 @ 40%1x5 @ 50%...
- 04 Aug 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50%1x...
- 03 Aug 09MondayWarm-up3 rounds 10-15 repsPullupsPu...
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August
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7 comments:
I need there to be a 1 o'clock class tomorrow and Ms. Deborah to come to my house to watch the kids while they are taking a nap.
Power clean 180 x 12
WOD as rx'd: 8:27 MP
PC 110x8, did a WOD from when I first started and as much as I would like to overhead squats my knee doesn't agree. Endurance later.
Chrissy & Amey awesome job on the workout RX'd.
Kate
Power Clean 95 x 7
WOD
16:17 RX'd
Thanks Katie.
Chrissy
Most of your guys already know this, but a year and half ago I almost lost my life during a surgery procedure. Come to find out my blood would not clot during surgery. The doctors later discovered that my lupus was attacking my blood vessels. After recovering I had a new lease on life and was determined to live life to its fullest. I had not worked out in years!!! Could not run more than 200 meters...just sucked at everything I did! Thanks to Wendi, Jackie, and Lori talking me into it I joined Crossfit....not knowing how special this would become to me. It has been the hardest and the funnest thing I have ever done. I decided to sign up for The Dash for Divas race thanks to Cindy and Sara. The race is in two weeks and I am ready! I just wanted to thank all of you for your encouragement, friendship, and support. Crossfit is so much more than I ever realized it would be..thanks for helping me get my life back!!! You guys ROCK!!!
Angela (aka Hooker Bitch)
Angela, you did all the hard-work.I am sure you will keep it up. But your post reminded me of an old quote I would like to share. It describes your character perfectly.
"In the depth of winter, I learned that there was within me an invincible summer."
Dan
You guys are all going to make me cry! Crossfit is soooo much more then a sport! It changed my life to and saved it in many ways. I love all my crossfit peeps! You are amazing Angela and don't you ever forget it!
Jackie
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