Aug 20, 2009



Five rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

NOTE: Tonight at the High Noon Saloon there will a "no-host" with Coach Glassman and his folks from CrossFit Headquarters. All are invited and welcome! Things kick off at 1700, see you there.


Brian said...

After the wrap around, I plan to get changed and then go to the middle school track with a 95# bar. If you want a review of the CrossFit Endurance skills, I will do that too.

OkieDB said...

What time and where is Coach Glassman talking to CGSC students?
Train Hard, Train Smart, Train to Survive! OkieDB Out

Brian said...


Damon said...

It was great talking to Coach Glassman today. He certainly stimulated some coversation for the wrap around. I was glad Brian from CrossFit HQ came to our SG for the wrap around. He helped answer the questions Chris and I couldn't.

I hope Coach at least struck a cord with a few majors out there!

So, we got out of our wrap around a little late so I didn't do the WOD. I came home and ran the dogs 5k instead. With the two furry anchors...21 minutes and change.

Brian said...

It was good to see 3 others at the track today too. I had to sub 95# backsqts for the oh sqts. 19:41.

The one thing I thought the presentation today was missing was the context the school intended: crossfit is a tool in the toolbox for dealing w/ comprehensive soldier fitness.

CK said...

Coach's talk gave alot of info on the mechanics behind CF and how its scientifically grounded in observable, measurable, and repeatable data! Alot better than I could.

On the downside -- I wished he would've talked about scaling & 'leaving your ego at the door' because it would've answered a few questions that were brought up and make those who are hesitant less....

J. Bell said...

Another tough exercise. Great stuff! As Rx'ed: 18:27. Althogh I didn't have the best of form on my OH squats.

upty03 said...

19:02--As RX'ed

No excuse, Sir.

Iron Major CrossFit Coordinator said...

Had to sub rowing 500m for the run due to life threatening calf injury, which by the way, completely introduced a whole new meaning to the word "suck."