WOD
Run 1 Mile
3 Rounds of
- 10 Lunge Burpees (drop to floor, jump to knee on ground in lunge, hands off the floor, switch knees, jump up and clap, repeat)
- 7 Deadlifts (277# / 177#)
Run 1 Mile
Charlottesville's most experienced functional fitness and weightlifting center.
Looks fun.
FWIW, as a morning regular, I love seeing the early post of tomorrow’s workout. I usually make it to noon, and then start wondering what we get tomorrow.
21:02 @ 199#
22:20 @ 231#
19:27 @ 177#
23:15 DL@111#
19:15 @ 243#
22:12 rx
26:51 rx
23:08 @ 121#
18:45 RX
Dealing with some back and knee issues, so I did Crossfit’s D-4 swimming workout, as found here: http://library.crossfit.com/free/pdf/36_05_Swimming_CFStyle.pdf
For time (no fins):
200m kick, 200m swim
150m kick, 150m swim
100m kick, 100m swim
50m kick, 50m swim
17:44
If anyone wants to join, the new Smith AFC on Cherry is awesome.
Nice Jack! Maybe one Sunday you and I can do some swimming drills. Been a few months but truly miss swimming.
mile run- 7:03
@ CrossFit Fire
5×5 DL: 40/45/50/55/55 kg (88/99/110/121 #)
WOD: Elizabeth (21-15-9 squat cleans/ring dips)
scaled to 15-12-9 @ 25kg (55#), red band dips
I predict Jason is going to comment under my name and blame me for it
woops, WOD time: 7:13
17:36 rx.
21:20 Rx
21:21 @155#
That was pretty fun, actually.
@ crossfit fire
5-5-5 dl
234-270-306, 6 on last set
Wod: Elizabeth 21-15-9 squat cleans/ring dips at 133#
10:24 Rx that was harrrrd
@Home
25:45 with 180# DL 10 per round (should have read more carefully, can I bank the 9 extra for next time?).
27:10 (67#)
fact: when a creepy guy comes out of behind a tree in the dark, it does make you run faster no matter how tired you are.
22:45 (95#), ran the 800yd hill for the 2nd run since i was cramping on the first run.
20:51 @ 133#
19:00 rx
17:30 #243
21:12 @ 143#. The board said I was at 121#, but I had 15 kg plus 5 kg plus 5 lbs per side, so 143, I think. I had to check my math when I got home… 🙂
24:10 (104#)