Aug 9, 2011

081011 WEDNESDAY

Open Gym

Skill: practice muscle ups

Then ....

For Time:

Run 10km or Row 10km or swim 2.5km

 

0530 Class

OHS ( 5-5-5-5-5) PUSH PRESS (5-5-5-5-5)

Then...

15-12-9 OF: GHD SU SDHP 95/65

12 comments:

Rich said...

Annie is not human.

scottnkelly9901 said...

IMCF Hohenfels:

Left GPS and HRM at home today and no rings (yet) so I did last Friday's WOD today as an Army of One.
I emulated the man-bear's technique toward the end and made up time, but 75m is a long way to bear crawl!

16:00

Jamie Z said...

Had to lower the number of sets for instructional purposes. However, I did OHS w/ 165 5reps for three sets. I did 165 for push press for 5 reps over 3 sets. I did the mini-metcon in 3:17 @rx'd

Ed said...

10K this morning: just under 50 minutes . . . not fast.

Mac said...

been a little while since I ran any decent distance in my inov8's, so kept the distance to 3.4 miles (24:26).

For any who are interested, here are some decent intro links on pose running:

http://www.crossfit.com/cf-journal/CFJ64-Dec07-da6celic.pdf

http://www.crossfit.com/cf-seminars/SMERefs/Run/CrossFitEnduranceDrillsManual.pdf

Greg M said...

SAMS PT this morning:

4 x 400, start each set every 3 mins, to include run and rest. The goal was to try to keep all 4 close to the same time.

1:24/1:25/1:26/1:28

2 x 200, start second after 1:30 to include run and rest
:38/:36

Brian S said...

48:28. Hills on post were not kind...

Rich said...

I was with Greg this morning. My splits on the 400s were right on for each lap- 1:17, 1:16, 1:16, 1:16. I didn't pay close attention to my 200s but I think they were right at :30-ish for each.

Greg didn't mention the interations of push ups, diamond push ups, "rowers" and crunches in between each 400 as well as the minute of plank after the 4x400s and before the 2x200s.

Funny- the director said he "doesn't do crossfit"....but this looks familiar.

Dan said...

Ran 10K - 56:29.

james said...

SAMS PT - we did a FGB with mod's. Good times ..maybe I am just saying that because I wasn't running 10k

Lance said...

Went with "Jackie" today because of a time crunch. As rx'd except 95lbs on the thrusters...11:56.

Scott said...

I ran for 48:38 today out and back course. Not short of distance.
25:18 out
23:19 back

Negative split time so I am happy. Always finish stronger than you started.