4/5/2006

[Thom Downing]

15,15,9
Clean with 51kg
21,15,9
dips on #6
21,15,9
push ups

overmatched with 51kg! 23:42

followed by 3x500m row at 2:05 with 90"RI

Thom

[Gabe Rinaldi]

CrossFit Los Altos 1pm WOD

Randy was the only participant and he was feeling pretty fatigued in general. We did a lot of active dynamic warm-up drills.

The actual workout consisted of teaching Clean technique and practicing variations. We worked up to several sets of hang cleans at 50 kilos.

Different workout, but great practice and will really help with a lot of other exercises...

Randy, keep working those drills for back positioning, anterior pelvic tilt, chest up, shoulders back, catching in an athletic position etc.

[Scott Kolasinski]

Clean: 61 kg's
Ring Dips

21-15-9

15:07, worse than last time. Sore from the past 2 day's WOD and my own additional lifting in my legs and shoulder. I don't know how much it affected me, but I feel like I'm starting from scratch again.

[Jean Swanson]

I don't have rings at home and the rain finally stopped:D , so I did Friday's WOD with 400m running intervals.
5 rounds
400m run
DB thrusters (15lb) x 15
15 pullups (almost Kipping but still need the box)
25:04

ready for more weight on the thrusters!

Enjoy the sunshine - get outside! Jean

[Kris Kallstrom]

Rower 1000 meter warm-up
Dynamic warm-up


Rower 250 m
Push-ups 10x
Jumping pull-ups 10x
BW Squats 25x

20 minutes total, as many rounds possible.

Barbara Wipfler's first day.

7 rounds in 21:36.

[Gabe Rinaldi]

I don't have rings at home and the rain finally stopped:D , so I did Friday's WOD with 400m running intervals.
5 rounds
400m run
DB thrusters (15lb) x 15
15 pullups (almost Kipping but still need the box)
25:04

ready for more weight on the thrusters!

Enjoy the sunshine - get outside! Jean

That's awesome Jean...way to get after it! I love that you did a WOD at home...very dedicated.

[Gabe Rinaldi]

Today I did 21,15,9

Clean 61kg
Dips (first set on the rings, but last 2 sets were on the assisted dip machine)

I knew I would run out of time if I did all 3 sets on the rings and I had a new client at 6:30 pm.

This was a tough workout and I need to get a lot stronger at dips. I did this with Joe Kelso and his timer stopped working...I think it took me about 26 min.

I took my time to really work technique on ring dips.

[Jen Pleimann]

Today Josie, Thom and I did cleans and dips as well (Thom added push ups as well).

Josie and I did 25kg for 21, 15,9...I did assisted dips. I think our time was around 25 or so and we added 3 X 500m of rowing w/ 90 sec. rest inb/w.

To end the day, Josie and I did Tracey.
.7 mile run
15 push ups, pull ups, kb swings, kb pulls, thrusters, and squats X 2
20lbs. .7 mile run to end
Again, not completely sure of the time (Josie had the watch), but I think around 35 min.

That's enought for one day. . .

[Robert Earwicker]

Todays workout was a lot harder than most of us realized. Good work to everyone who did it.

My workout to day was

Started with some Weightlifting,
Back Squat up to 130 for 1 x 3 then up to 160 for 2 x 1
time 11:38

Thanks Jimmy for pushing me all the way the last couple of weeks.
Good Times.

[Josie Douglas]

First WOD

21, 15, 9

Cleans 25kg
Dips BW

For time: 12:56

Second WOD....Later that evening.....

2 Rounds of Tracey for time - 36:50

.7 mile run

15 BW Pullups (strict)
15 Pushups
15 Back Squats (70lbs)
15 KB Deadlift Highpull 1 Pood
15 KB Swings 1 Pood

.7 mile run with with 20lb ball

Have to admit the run with the ball at the end was more like a run/shuffle/walk....it was a tough, long, workout.....