Go Faster! (no afternoon class on New Years Eve) 10am is last class
For those who have been with us since the opening you are all becoming very solid at your movements and skills the only thing that needs work is to up your intensity a bit.
CFSB
3×3 Deadlifts (start 80-85% 1rm) 90 sec rest
1×15-20 Deadlifts (15 to 20 rep max)
WOD
For Time:
50 Sumo Deadlift High-pulls 65 lbs
50 Push-ups
50 Kettlebell Swings 35 lbs
50 ABMAT Sit-ups (weighted)
Post total time.
Skill (if time remaining)
Work on Pullups if you don’t have them
Or Ring Work
One Response to “Go Faster! (no afternoon class on New Years Eve) 10am is last class”
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
"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
Results 3×3 & 1×20
Dawn 95,100,105 (65×20)
Kevin 345,365,385
Sean 315,335,355
Phil 185,205,225 (135×20)
Sadie 115,135,145 (75×20)
Erin 135, 135,155,155, 135×5
Stevie 135,155,175,205, 225
Ben 325, 375 (pr) 395 (1) (245×20)
Neil 205,225, 245(f) (135×20)
Anne 205, 215, 225 (135×50)
WOD
Kevin 8:26 rxd
Sean 7:58 rxd
Phil 17min rxd
Said 13:31 rxd
Dawn scl’d 10:35
Anne 8:21 rxd
Neil 13:14 (rxd)