Cross Fit Week 3

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2006-07-18 1:38 PM

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Coach
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Stairway to Seven
Subject: Cross Fit Week 3
Hey crew, how is everybody doing? I only got in one last week. My excuse is work, but part of the beauty of cross fit is that it is so quick. Let's see what you've been doing!

2006-07-18 3:12 PM
in reply to: #486181

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Master
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San Mateo, CA
Subject: RE: Cross Fit Week 3
I managed to complete 2 WODs last week.  Getting to the gym, though, is proving to be a challenge this week. 
2006-07-21 11:22 PM
in reply to: #486181

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Master
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San Mateo, CA
Subject: RE: Cross Fit Week 3

#1 "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Substituted 25lbs DB thrusters

#2 5K Run: 26:53 (treadmill) 

2006-07-22 12:57 AM
in reply to: #489892

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Coach
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Stairway to Seven
Subject: RE: Cross Fit Week 3
Great work. I'm going to try Fran tomorrow. Will have to make lots of subs, though!

I repeated Deadlift 1-1-1-1-1-1-1, because I could do it at home.

I used 12.5 lb water weights (made of empty kitty litter containers!)...give me a break, I'm workign Locums for 2 months, gotta improvise!

Anway, did 25 lbs. it was actually challenging, but my back felt good.

Edited by AdventureBear 2006-07-22 12:59 AM
2006-07-22 1:36 AM
in reply to: #489905

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Master
1862
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San Mateo, CA
Subject: RE: Cross Fit Week 3

AdventureBear - 2006-07-21 10:57 PM  I used 12.5 lb water weights (made of empty kitty litter containers!)...give me a break, I'm workign Locums for 2 months, gotta improvise! Anway, did 25 lbs. it was actually challenging, but my back felt good.

I bet your cat is happy that you aren't using him for your CF WODs.  

2006-07-22 5:32 PM
in reply to: #489910

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Coach
9167
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Stairway to Seven
Subject: RE: Cross Fit Week 3
I'm going to start with the cat for Fran...I doubt I'll be able to get her to do pullups, though!


2006-07-23 1:36 AM
in reply to: #486181

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Coach
9167
5000200020001002525
Stairway to Seven
Subject: RE: Cross Fit Week 3
#1 "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

ME:
Two rounds 21-15 of:
12.5 lb thruster
Modified (under the table) pullups.

This was actually really hard and I coudl really feel the work in my quads and lats.
2006-07-24 10:12 AM
in reply to: #486181

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Regular
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Stowe, PA
Subject: RE: Cross Fit Week 3

Only got two WODs in last week:

7/20/06

CF HQ WOD - 19:55 as rx'd.
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

7/19/06

CF HQ WOD
Run 5k
-26:55 on treadmill @1% grade

2006-07-24 2:43 PM
in reply to: #486181

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Veteran
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Charleston, SC
Subject: RE: Cross Fit Week 3
I got my 3+ WODs done this week.  How about them "thrusters"?  They sure helped me with the bike to run transition this past week in the Tinman Tri I did.  My legs fealt good coming out of T2 for the start of the run.  I contribute this to a few months of Crossfit training.
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