A special thanks.
I’d like to start this week by thanking all of the participants from SUSD P.E. department for enduring our 4 hour intro to Scottsdale Healthcare KidFit. I had a great time working with all of you and I hope to see all of you in class real soon. Also thanks to Tricia and Neil for giving up your Saturday morning and helping out.
CrossFit
WOD
Fran
21,15,9 (95lb thrusters and pullups) Scale weight if needed.
Rest 5 minutes then run a mile and try for you max time.
7 Responses to “A special thanks.”
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
Fran
Dave 3min
Brady 5:30
Sadie (55lb) 11:08
Mike (45lb) 8:54
Eric 14:34
Phil 15:30
Ericka, (40lbs) blue/purple band – 10:07
Inge, (30lbs) ring row – 16:43
3 Minutes!? What the eff are you feeding the morning class?
Anne: (65lbs) 4:43
Jim – 14:09 I think, Rx’d, and a 9:24 mile
Noah 5:51(Rx’d)
Anne: mile 7:33
13:18 Rx’d
13 min mile… that was a pretty lazy mile :p