We had a great turnout yesterday morning beginning the 300km challenge with Rob and Donald! Thanks to everyone who came out to support them. Krista, Lani and Deanna started off the run with the boys and finished about 9km in at approximately 45minutes. Rob and Donald completed the marathon in 3:57:12. Hope to get a few more athletes out this am 🙂
Buy In – Get nice and warm and psyched for the WOD!
WOD – “Perpetual Motion”
Elite/Zone 3: Perform 3 rounds of the following exercises
• 10 Wallballs
• 10 knees to elbows
• 10 pushups
• 10 squats
• 10 kb swings (35/55)
• 10 double unders
• 10 overhead squats (bar only)
• 10 inverted rows (feet on level with hands
• 10 db push press (25/40)
• 10 pull-ups
• 10 thrusters (bar only)
• 10 walking lunges
Zone 2: scale db push press weight, pull-ups adjust as needed
Zone 1: 2 rounds
Cash Out – Stretchy Stretch!
Way to go Rob and Donald, keep it going. Good job to the support crew too…Freddie is hardcore.
Great work on the run support gang!
Freddie is hardcore – he’s always up for anything!!
Amazing effort in Monday night’s WOD across the board… a very tough WOD but everyone soldiered through it well.
Extra props to my man Spidey who (almost!) took down the Crossfit.com record set by Pat “Manimal” Barber. 4 seconds, you’ll get it next time for sure budday!
Oh, and sorry for the spaz out there with the water bottle gang 🙂 just frustrated with how damn tired I was!!!
turts
Thanks Turts. Don’t worry about the water bottle, we’re use to you spazing out in some capacity :-).
When I was running home last night I was thinking that a sub-8 minute Christine should be possible, just need to keep the rows below 1:50 and make sure the equipment is close by to reduce transition time.
Thanks to b for the photos that are on the blog today.
Great run this morning, only was able to run for about 30 minutes today because I had to get to class to run the early am. Thanks to Krista, Lani and Sean that for coming out to support the boys.