Saturday, December 12, 2009

RUSTY BLINDS

warm up
tabata mash up:
double unders
burpees

burgener @ pvc x 10

2 rounds of Cindy

workout
1 mile run for time

5min rest

275# deadlift max reps in 5mins

10min rest

30-20-10 for time:
pull ups
double unders
ring dips

CFJAX wishes Turbo J & Lisa best of luck at the CrossFit Level 1 Trainer Certification this weekend at CrossFit Southside!

9 comments:

  1. Pete12 December, 2009 10:09

    Everyone have a fun and safe time at the party tonight! Watch out for those Clares... I've been to a few of their party's and they can get pretty wild.

    Someone let me know when the next bad-assery cert is, I need the help!

    ReplyDelete
  2. Anonymous12 December, 2009 11:54

    ryan w.194bw.mod
    R1)6:06PR
    R2)44 REPS @ 225
    R3)15:51 (100 SINGLES EACH ROUND)

    seeing that meg was not in..i did my singles..hehehe

    ReplyDelete
  3. ryan w.12 December, 2009 11:58

    ryan w.

    all you animal lovers..check this link out...this is so cute....

    http://video.yahoo.com/network/100000086?v=6544400&l=100000085

    ReplyDelete
  4. Anonymous12 December, 2009 12:05

    caleb bw155 5:43pr(first sub 6 mile)/13/6:22

    ReplyDelete
  5. Unknown12 December, 2009 13:06

    bw208.6:03/35/6:2?

    ReplyDelete
  6. Steve12 December, 2009 13:24

    Steve C. 200bw. rx. 5:45pr/52/8:15

    These new p&r buttons are working out well. Along with caleb, also my first sub six mile. Hell, I never ran a sub seven mile as of two months ago.

    ReplyDelete
  7. solista12 December, 2009 16:35

    I'm going to seriously miss you guys tonight. Merry Christmas and hope to come down soon.

    ReplyDelete
  8. Anonymous12 December, 2009 17:06

    Travis G 200 BW 5:43/45@225/12 something on that last bit ...yeah that sucked.

    ReplyDelete
  9. Anonymous12 December, 2009 21:16

    So apparently I hate my forearms... and I hate fun...

    Wed: CF Total: 420.... followed by 100/200 :PU/dips

    Thursday: 2 Final Exams and a 5k

    Friday: 10rounds:
    9x #45 bench press holding towel in place of fat grip bar
    6x #55 hang cleans
    3x #10 weighted pullups in place if L pullup
    Time: 13:23
    Should have gone higher on the weights... next time!

    Saturday: 5 rounds: 400m run 21x R kb swings, pushups, air squats
    Time 21:15

    Tomorrow: watching highlights of the Penn vs. Sanchez and Mir vs. Kongo!!!!

    Miss you too "Super Chief"!! = )


    Sherry Berry.

    ReplyDelete

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