CrossFit East Bay WOD @ Ironworks 4-16-08
Four rounds for time of:
Run 400 meters
50 Squats
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CrossFit Certification Seminars at The Ranch - Aromas, Ca and Blauer Tactical/CrossFit Training Center - Virginia Beach, VA
June 2008 Camp Pendleton Level 1 CrossFit Certification Seminar - video [wmv] [mov]
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12:54 Too much bouncing
13:59
Prasana & I did some deadlifts after class.
I think he got 185# and I did 125#.
13:25
Splits were 2:45 | 3:14 | 3:54 | 3:32
Developed a nasty side stitch in the third round, but mostly I just set a relatively slow rhythm with the squats. I think that's where my improvement is.
21:57
Splits were:
Runs | 'Squats'
2:02 (PR!)| '2:53' |
2:45 | '2:52' |
2:41 | '3:02' |
2:50 | '2:51'
Think i worked a little too hard on that first run - it left me too winded to start my squats for quite a while. But I made the Level I 400m goal despite a slight collision with James! Woo-hoo!
Quads extremely sore today after this workout yesterday. Note to self: Take glutamine recovery drink to prevent/reduce the soreness.