Jul 09
16

Early birds

2 Comments

Only two of us (KDF and I) at the early bird class at Crossfit Zone this morning… but we had a super energized Bones to encourage and coach us through the WOD :-)
CrossFit Workout of the Day

“Official” Warmup
3 rounds of 10-15 reps of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips

Buy-In:
Hang Squat Clean and Jerk Technique

WOD – “Power and Pace” for time
4 rounds of:

  • 6 Hang Squat Clean and Jerk (65#)
  • 500m (round the block) run
  • 2 minute rest interval

My time was: 23’04″

Cash Out:
3 sets of max repetition pull-ups, separated by rest as needed (I got five strict pull-ups on each rep using a blue band and KDF’s fingers on my back during the last set)

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Posted in CrossFit by Jarhead 2 Comments

2 Responses to "Early birds"

  • Shannon Jones says:
    July 16, 2009 at 9:17 pm

    Super energized, eh? Well, glad I could manage to pull that off for you at 7 a.m. in the morning! ;) Didn’t know I had it in me…

    You rocked the WOD today, Donald!

  • Jarhead says:
    July 17, 2009 at 7:08 am

    Well maybe you have more energy than you think at 7am ;-)

    I was feeling anything but energetic, between you and KDF there seemed to be a ‘super’ amount of energy in the gym tho’… it was contagious :-)

    Thanks for pushing me thru the WOD!

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