Tuesday 8/11/09

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WOD

9-9-6-6-3-3 reps for time of:

(225#/155#) Back Squat
(95#/65#)Press

then, Run or Row 200m at the end of each set

(Post time to comments)





Question: What PR are you most proud of? - Post thoughts to comments.


8 comments:

Pat said...

Just in case anyone was worried about the "cool" factor of CF, take a look at this link:

http://omg.yahoo.com/news/kelly-clarkson-on-weight-i-ve-never-felt-uncomfortable/26112

I feel vindicated now.

maggie said...

can we choose to do both?? run 3 times and row 3 times?? or do we have to decide between the two?!?!

Evan said...

Yup, Run or Row. They are interchangable in this WOD.

Also, I have reformatted the write up of this WOD. Hopefully it's less confusing.

anibundel said...

I KNEW IT.

I hate running. (Thank god there's a rowing option.)

Dan Hook said...

My favorite PR is my 500 m row in 1:43. I know it is at the point where it will improve slowly, whereas I still feel I'm ramping up with the lifts.

I wouldn't be shocked if I added 20 lbs to my deadlift in the next month, but shaving 3s off that 500m would be a nice surprise.

Evan said...

Oh, sorry to hear that Jason :(

Where you looking to do todays CFD WOD there?

Evan said...

What gym could refuse a man that walks through there door and is willing to subject himself to this WOD. Try to put water on a Fire Breather - water looses.

Well, if you happen to be traveling in Charlotte, NC, than drop by Ultimate CrossFit. The owner, Lance, was in town today and dropped by Diesel for our WOD today. Nice guy. They will give you a warm welcome and the kind of kick-in-the-pants WOD you have come to expect.

Results:

Lance - 16:37
Evan - 19:05
Steve - 20:10
Maggie - 24:56
Pat - 18:02 (165-175/ 80-85) ~75/ 85%
Meghan - 19:46 (105/ 55-45) ~68/ 77%
Sujata - 21:37 (85/ 55) ~55/ 85%
Dan H. - 18:05 (135/ 70) ~56/ 74%

Evan said...

I must be hiding from you! (Just kidding) Mandi and I are trying to sneak in WODs with the group more often, instead of always going solo. Group WODs are just so much more motivating!