Tues 5/16

[Gabe Rinaldi]

my workout for today-

a long warmup (30 min.) of active dynamic movement and jump rope
practiced double-unders and worked up to 25 consecutive double-unders

row 500 meters
21 DB thrusters
row 500 meters
15 DB thrusters
row 500 meters
9 DB thrusters

used 35 lb DB's
time - 9:37

finished with some abs and arms

[Gabe Rinaldi]

CrossFit Los Altos 1pm group

participants - Diane, Karen, Randy

same workout as me above

results:

Diane 12:12 with 22.5 lb DB's
Karen 10:05 with 15 lb DB's
Randy 9:55 with 35 lb DB's

finished with several sets of abs - knees to elbows, GHG situps, KB hot potatoes, prone and side stabilization exercises

this was a fast pace super high intensity workout - great job

Karen - welcome to the team (Karen is a new trainer at FIT)

[Gabe Rinaldi]

CFLA 6pm group

participants - Michelle, Jen, & Ryan

same workout as above

results-

Michelle - 10:21 - 15 lb DB's
Jen - 9:26 - 17.5 lb DB's
Ryan - 10:31 - 22.5 lb DB's

BTW, this workout is also the workout of the month :) Great job.

oh yeah, they also finished with abs