Saturday 1/15/11

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Team WOD

AMRAP 20 minutes

In teams of 2:
Person 1 performs the following
10 Pistols (alternating)
15 Kettlebell swings (#53/#35)
20 sit-ups
While person 2 holds a medicine ball (#20/#15) overhead. After person 1 is finished with a round - switch.

(Post time to comments)

12 comments:

Dan Hook said...

Sweet picture. Nice to see that all of that levitation training is starting to pay off.

Evan said...

Susan & Whitney 12+30
Jamison & Steve 12+26 (Pole)
Mike & Kim 10+10 (tire, 26/ 35 KB, 10/15# MB)
Matt & Chris 8+37 (Pole, +20 Burpees)

Cain said...

Oops sorry Susan! I confused my terms...

The Romanian DL = knees flexed through whole lift.

Stiff leg DL = knees fully extend at end of lift.

Straight leg DL = knees extended through entire lift.

RachelRose said...

http://www.senecacreektrailrace.com/

Any takers?

Bobby Gill said...

Rachel, good reminder about Seneca Greenway. I had thrown a bunch of local ultras on my to-do list for this spring but forgot about that one. Count me in.

RachelRose said...

Bobby I really liked the 25K! Seneca Greenway's website says that if you don't finish the 25K within 4 hours you aren't allowed to go on for the full 50K (or the 26M either). I assume that means if you finish 25K under 4 hours and simply do not wish to do the full 50 that they don't take issue with that either... I'm thinking of shooting for the 26M, I'll just need to invest in good shoes with good arch support as my ankles started to ache a little at the end of the 25K last weekend. (Among other body parts... but my ankles was the only ache I could not possibly go past 25K with). Thanks for your encouragement before that btw, it helped me be totally mentally prepared.

T said...

Who registered CrossFit Diesel as the TOUGHMUDDER team?

I'm looking for a start time for the 9th...

RachelRose said...

Not it. I can't hang with the ToughMudder. I'm far from being tough enough. Butter on the monkey bars...

Bobby Gill said...

Rachel, I doubt they would have a problem with you opting to cut the 50k at the half, no matter what the time. If you're aiming for the marathon distance I'd recommend adding in some additional training in the form of either CrossFit Endurance or typical marathon program to get your body prepared for the long miles. A quick jump in mileage can quickly lead to injury if you're not adequately prepared.

Either way, Seneca Greenway has some great trails. My old coach and I skipped work one Monday and ran the race course just for the hell of it. Totally worth it.

Mandi said...

go Rachel GO!

Joseph said...

ToughMudder start time is 1300.

T said...

Thanks Joseph!