Wednesday 4/20/11



Complete as many rounds and reps as possible in 20 minutes of:

5 Power Cleans (#145/#100)
10 Toes to bar
15 Wall ball (#20 @ 10ft/#14 @ 9ft)

Laruen Plumey at the 2009 Crossfit Games

NOTE: Open Competitors -
If you want to use a Dynamax 20# ball for today's CF Games Open WOD, then you must come tonight.

Have borrowed some from the WONDERFUL folks at CrossFit
Ft. Meade, and will have them for tonight's CF Games Open workout only!

(Friday & Saturday, we have only the G2S balls to offer)


Dan Hook said...

It was a little strange seeing the med ball bounce in the demo video. I just don't expect med balls to do that.

Brian Cohee said...

Wishing I hadn't chewed up my hands during the wod on Monday...

Matt said...

For the upcoming nutrition seminar. What's included in the bloodwork?

Mandi said...

Those were my thoughts exactly Dan.

Evan said...

Hi Matt,

Off the top of my head, I remember HDL & LDL's, Average Insulin levels for the last 3 months, Vitamin D. There where other markers tested - I'm just not remembering them at the moment :(

Mandi said...

Ian 9+10reps
Mike S. 8+15reps
Brian C. 7+29reps
Dan 7+20reps
Jason G. 7+10reps
Michael G. 7+6reps
Luke 6+19reps
Matt 6+5reps
Ken 6+5reps (#115)
Todd 6+11reps (#95)

Teresa 8+14reps
Mandi 4+3reps
Rachel 8 (#65, hkr)

T 7+25reps
Kassim 6+2reps
Mike T. 5+5reps (#95/rom)
Phil 7+5reps (#85,kte,#15)

Susan 7+8reps
Whitney 6+5reps
Jay 5+5reps (#50, hkr, #10)

Mandi said...

Chris 5+11reps
Mark G. 6+13 (#100)
David 5+5 (35#/5-Sit/5redball)
Kim 5+15 (70#)
Sarah 5+3 Rx
Andy 6+7 Rx

Evan said...

Way to go Gang!

Bobby said...

Evan, do you know if the LDL is getting directly measured (as opposed to being calculated) and with particle type (distinguishing small dense LDL with large buoyant LDL)? Others I'd hope to see would be C-reactive protein and triglycerides, possibly even a thyroid panel. Are these the others missing from the list?

Evan said...

They will be testing:

Total cholesterol and triglycerides.
Hba1c (3mth avg glucose)
Vitamin D

Additionally, folks will need to fast after midnight. Water and meds are ok, as is Black coffee, the day of the testing.

Mandi said...

David 8+5 (35#/5-Sit/5redball)

David S said...

Thanks for the update, Mandi!

Jamison Peter Hibbard said...

7 +15