Sat. 4/22/06

[Gabe Rinaldi]

CrossFit Los Altos 9am group

8 KB full swings
8 Pullups
8 Box Jumps
8 Barbell Thrusters
8 Knees to Elbows
8 Barbell Deadlifts
8 Pushups
8 Double unders with the jump rope (or 50 single unders)

All this for 8 rounds for time or 35 min. whatever comes first

Results:

Randy - 7 7/8 completed
Travis - 6 1/8
Serena - 6
Michelle - 6
Diane - 5 7/8
Julie - 5 3/4

This was a longer more complicated workout, but everyone did a great job at adapting and getting as much work done in 35 min. Great start to the weekend!

[Jean Swanson]

I actually did this on Sunday. The corporate WOD needed rings, which I don't have (yet) and Gabe's Sat workout looked like a lot more fun.

8 KB swings, 16 kg
8 pullups (full)
8 box jumps
8 barbell thrusters, 25kg
8 knees to elbows
8 barbell deadlifts, 55kg
8 pushups
50 single unders w/ jump rope

time for 5 rounds: 37:10
I lost some time loading/unloading barbell and moving stations around, so I gave myself one bonus round; time: 7:04

Thanks Gabe for a great balanced workout! Jean

[Gabe Rinaldi]

Jean...that's awesome that you did this workout today. Way to get after it on your own. I got the idea for this workout from this CrossFit affiliate:

http://www.rainiercrossfit.com/

click on scrapbook and you'll see the workout. I wrote it down wrong and didn't have the last exercise on my post-it note. I decided to add in double-unders for fun.

Great job by the way!

My CrossFit workout for today - I rode my singlespeed bike for about 1.5 hours on the Saratoga Gap trail. It was nice to get some fresh air (I'm still fighting off a cold).

[Analisa Naldi]

We made up WOD:

Row 250m - lvl 5
Snatch - x10

8 Rounds

Analisa (20kg snatch)
Jen (15 kg snatch)
Cloney (20kg snatch)
Jimmy (40kg snatch)

Body was exhausted from the 5 days in a row during the week. Was conservative in selecting 20kg for snatch. My total time was 25' and I could've gone faster. I was working at approximately a 7 on my normal 1-10 RPE. Jimmy and I both decided we could've snatched heavier. Next time 30kg-35kg for me, 50kg for Jimmy. Overall, 80 snatches and 2000m isnt' bad for a Saturday morning -
A:D