skill
-work on 1st pull: maintain back angle position
-violent hip extension & shoulder shrug on 2nd pull
-attempt to get maximum elevation/height on bar from power created by hips
70% clean 1RM for 5 x 3
work
8K recovery run
-route is from CFJAX to end of Dutton Park Drive and back x 2
ryan w.bw189.44:minutes...
ReplyDeleteKaren....ran yesterday... ; ( 2.5 in am and 5 last night..need a good weight workout..... : (
ReplyDeleteRest day
ReplyDeleteThursdays challenge: 72 VIRGINS
If this wod seems lame heres why. I started a strengh program called(531). Plan on following it to the letter and see if it works. GOT TO GET STRONGER. My crossfit wods are going to be very limited for the next 8 wks. Next Monday the 12th of July marks 4 years of nonstop crossfit. I have come a long way and honestly believe i'm ready to take it to the next level.
To "ALL" the coaches thank you.
3rds for time
72 double unders
24 ring dips
Kyle R. 180. 5/3/1 week #9 squat/bench
ReplyDeleteToday marks the completion of my second year at CFJAX. Crazy to think about where I started compared to now. Much thanks to all the trainers for hazing me on a regular basis. I've enjoyed almost every minute of it.
Chrissy.. Recovery run?!! That sure didn't feel like any recovery! 48:53
ReplyDeleteonly ran 1 round... this was my VERY FIRST run to Dutton Island did it with a 41.16 and there is ALOT of room for improvement but not a bad start.
ReplyDelete46:17 plus the "the bonus plan"
ReplyDelete