CrossFit East Bay Rest Day WOD 081026
Ravi & Eva (above) performed the following WOD yesterday:
Run 800 M/Row 1000 M
50 Kettlebell Swings
100 Sit-Ups
150 Squats
Run 800 M/Row 1000 M
Eva: 28: 15
Ravi: 30:46
Ravi is several months out from a cardiac event and has adopted CrossFit as his fitness methodology. He has made excellent gains and has shown a disciplined and intelligent approach to taking responsibility for his health. Eva has joined him in solidarity and is well on her way to being in the best shape of her life. Eva and I plan to do a 5K with the Lake Merritt Joggers and Striders, which will be the longest run she has ever done. I'm confident it will be no problem. It's a pleasure to work with both of them because of their winning attitude and ability to stick with the program even on days when it might not be "fun".
"It does not have to be fun to be fun" - Uncle Pukie.
4 Comments
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Overhead Squat
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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.
That's a really cool photo. I'm not sure if it's deliberate in this one, but I like the photos that are mostly black and white, except for a few parts, like the one of James M. doing wall-balls.
All: I'm doing Grace w/ light weights tonight. I'm flexible on location and will do it regardless, but if anyone wants to come join me, you're welcome to. My cell # below.
Nancy (for time)
5 rounds:
400 m run
15 x Overhead Squat
65# women/95# men
Ev :)
510-501-2513
Yes it is intentional. It is an easy thing to do with Picasa. I only wish it was possible to do two in one picture (with the fade around each KB.
Where will "Grace" be?
I am open to doing this at either gym but my default will be Ironworks b/c I don't have access to the roof at GWPC and don't particularly like the other running options there. This is 1.25 miles and, with light weight (as in an empty 45# bar or small kettlebells) it is a good opportunity to work on the full range of motion for squats and do some light cardio; overall a nice wod for a "rest" day.
Oh, and it's "Nancy" not "Grace."
Grace is on Nov. 7 at GWPC (w/ JT as alternate wod).