Archive for September 24th, 2009

SHC Readiness Test

September 24th, 2009 | Author: BEvans

Today the instructors are going through what will be the beginner’s test to move on from the beginner’s introduction course to the JV levels. It’s a two part test.

Part 1:
3 Rounds
5 Ground to Overhead

Part 2:
400M Run
10 Pullup
20 Pushup
30 Sit ups
40 Squats
For time with 6 Min cap

Post times in comments.

I am happy to say that all instructors finished in under 6 minutes.  Trish and Sean finished in under 5.  Coach Ben finished in 3:05

Posted in WOD | 1 Comment »
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CrossFit.com WOD
Thursday 100909
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
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