Mon. 3/20/06

[Gabe Rinaldi]

1pm CrossFit group

Randy B.

practice Snatch movements
hang power snatch with an over-head squat - several sets at 7.5 kg
then several sets at 20 kg x 3

practice jumping kipping pull-ups (still need to work more on timing)

10 sets of 20 on, 10 off thrusters with 25 lb db's

6,6,6,6,4,4,4,3,3,3 - score = 3

still stiff and sore from Friday - good workout overall

[Analisa Naldi]

Made up Sunday's WOD at 815am this morning -
30kg Thruster Tabata for 15 intervals
6-6-6-5-5-5-5-5-5-5-5-4-4-4-4 for a score of 4

Did today's WOD at 1115am -
30 on/30 off Pull-ups
11-8-8-6-6-6-6-4-6-5-5-6-5-6.5-6 for total of 94.5 pull-ups (almost all kipping pull-ups w/4 jumping pull-ups thrown in rounds 4,8,9,10).

Hands are thrashed but body feels good -
:) On to tomorrow.....
A

[Gabe Rinaldi]

today I did:

Snatch - 40kgx3, 50x2, 55x2, 60x1, 65x1, 70x1

Back Squat - 70kgx5, 90x5, 100x3, 110x2

Today's corporate WOD
30 sec on 30 sec off for 15 rounds of pullups

10, 8, 8, 8, 8, 6, 6, 6, 6, 6, 6, 6, 6, 6, 9 = 105

my abs are still extremely sore from last wed.

[Josie Douglas]

Today I did Saturday's WOD. Total time 39.19:76

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 40 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
100 Jump Ropes

Next time I hope to do it without eating 20+ caramel brownies first and perhaps I shall have a better time!

[John Nguyen]

This morning I did yesterday's Corp. Rx WOD:

20 seconds on, 10 seconds off Thruster Tabata / 30 KG / 15 intervals

7, 7, 7, 7, 7, 7, 7, 7, 7, 7, 7, 7, 6, 6, 6 -- Lowest number is score = 6

----

This afternoon I did today's Corp. Rx WOD:

30 seconds on, 30 second off Kipping Pull-ups / 15 intervals

21, 12, 11, 10, 9, 8, 8, 8, 8, 7, 8, 9, 7, 9, 9 -- Total is score = 144

(I'm not great with the technique of the kipping, but if I get the rhythm just right, there's less agony and a few more reps)






Next time I hope to do it without eating 20+ caramel brownies first and perhaps I shall have a better time!

That's where all the birthday brownies went!

-

[Scott Kolasinski]

I don't have the round by round break down, but I did do today's WOD of 30 second of pull ups with 30 seconds off. Total = 115

Another trashed hand.

[James Noriega]

I made up the WOD with Analisa.
Score: 8, 8, 8, 8, 8, 7, 6, 6, 6, 6, 6, 6, 6 ,6, 6