CrossFit East Bay WOD @ BIW 090426
Sunday 090426
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions or supermans, 1 second hold
50 Sit-ups
Post time to comments.
Compare to 081228.
Firebreathers (Advanced)
3RM Squat clean and Push-Jerk, best of 5 attempts. One minute limit. CrossFit competition rules: the crease of the hip must pass below the top of the patella to count. The most efficient way to do this is to drop under the bar, however a power clean followed by a front squat is acceptable.
Crossfit Al Asad, Iraq
"Sumo-deadlift High-pull" by Rachael Medina, CrossFit Journal Preview - [wmv] [mov]
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The "fitness center" in the Anaheim La Quinta consists of two ellipticals, a treadmill, and a television.
Le sigh.
20:41 rx
also 110 on 3RM
19:17 (need to run faster, along with DL, cardio, etc)
135, 155, 165, 175 fail (did 1 rep sort of)
18:24 rx
worked on getting under the bar on some sets of cleans (no recollection on number of sets but the weights were nothing to write home about). and loads of muscleups, ring work
16:53 RX and 185 for FB.
Michael 22:21 rx
FB 85#
19:50 rx
135-155-165x2...and out of gas.
almost got a muscle up...it will come.
Michael in a Boat - 23 min.
FB 85#