CrossFit East Bay WOD @ Ironworks 6-22-08
WOD 6-2-08
10 Minute Snatch Test
Men 53#
Women 35#
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Fundamentals class:
* Energy Systems
* "What about Cardio"?
* Double-Under
* Wall-Ball
* Handstand Push-Up
* Kettlebell Snatch
* Kettlebell Clean & Jerk
Japanese reality TV show "Ninja Warrior (Sasuke)". This is serious CF/Climber stuff. Check out practical application of the Clean and Jerk at 2:30!
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Notable Perfomances
2K Row
Andre 6:50 (Club Record)
Deadlift 1RM
Jessica B. 240 - PR
Nina 215 - PR
Lyn 210 - PR
Andrea L. 200 - PR
Rebecca R. 165 - PR
AJ - 400 - PR
Andre - 350 - PR
Daniel - 340 - PR
Su - 340 - PR
John - 305 -PR
Alex 250 - PR
Daniel - PR
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Skill Levels 1-4
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
We had a climbing date with friends so had to miss class (plus we're still totally shattered from yesterday's workout). However, I did do the homework assignment Max gave me: run a mile as fast as you can.
6:12
Not sub-6, but pretty darn close, which makes me happy. 3:06 even for each 800m split. Another Level II skill to check off (and within striking distance of level III!)
Enjoy your rest day(s), everyone.