Sat 5/20

[Gabe Rinaldi]

CrossFit Los Altos 9am group

participants - Mary, Diane, Serena, Michelle

warmup - run .7 mile loop carrying a dynamax ball (wts from 12-20 lbs)

WOD

Rower (Cal)
KB full swings
KB DLHP
Wall Ball
Burpees
DB Thrusters

21, 18, 15, 12 - 4 rounds

results:

Mary
13:08, 25:30, 37:10, 44:42

Diane
12:25, 25:00, 35:53, 43:57 (only person to use 16kg for swings & 24kg for high pulls - everyone else dropped to 12kg and 16kg respectively)

Serena
12:25, 24:07, 34:00, 42:11

Michelle
13:34, 25:46, 36:12, 43:44

Very long & gut wrenching workout.....or so it looked. I'm going to do the same thing now.

[Gabe Rinaldi]

my workout

warmup - run .7 mile loop carrying the 20lb dynamax ball

WOD

rower (Cal) - level 5
32kg KB full swings
40kg KB DLHP
20lb wall ball
burpees with a clap overhead
42.5kg barbell thrusters

4 rounds - 21,18,15,12

results:

13:42, 28:20, 43:50, 57:43

very long tough workout...the weights were very heavy, but I wanted to use the weights as prescribed by Coach Burgener...I could have obviously gone a lot faster at lighter weights. I was breaking the sets down and using as close to perfect technique as possible. I felt like I hit the wall 2 rounds in.

Time to relax.....