Sat 3/25/2006

[Gabe Rinaldi]

9am CrossFit WOD

row 250 meters
25 pullups
25 pushups
25 situps
25 squats
row 250 meters
25 KB swings - 16kg
25 KB high pulls - 16kg
25 KB deadlifts - 16kg
row 250 meters
rope climb

Participants - Diane, Randy, Kurt, and Michelle

If you did the workout and want to share your time, then please post :)

Great job 9:00 gang

[Gabe Rinaldi]

I did the same workout that the 9:00 CrossFit Los Altos group did. My time was approximately 13:30. I say approximately because another trainer Rob started his stop watch and then when I finished I had to get his attention for about 15 seconds and he told me 13 1/2 minutes.

I held my rows at a 1:38-1:43 500 meter pace
Pullups I did 5 sets of 5 kipping full ROM
Pushups were chest to the ground
Situps - I started on the GHG (my abs hurt bad), went to the decline situps (still hurt bad), then finished with situps on the floor with a 12lb med ball
Squats - did all 25 quickly and easily

Each KB set was unbroken, but I rested about 10-15 seconds between each exercise. On the rope I did one full rope climb and touched the wood beam at the top. I was using my legs to climb though.

We finished with a run around the block! Great way to start the weekend.

[Analisa Naldi]

Completed Gabe's RX today and loved it!
Used same weight and raced with Gabe all the way through! He beat me to the rope by about 15 seconds...which then meant I had to wait for him to race up to the top (sweet job on that by the way!)....Finished with time of 14:20....can't wait to do this one again and kill it!

Row - Kept 1:44-1:48 pace
Pull-ups - Kipping
Push-ups - felt good here
Sit-Ups - GHG for all 25
BWSQ - felt like rest
KB - had to rest twice..once during swings and once during high pulls....

The "cooldown" was sweet....light pace first half then a mini-race with Gabe to get it done down the stretch -
Great way to get rollin' on a Saturday -
Thanks Gabe!
A