Julianne - 15:33 used black band for pullups. They felt good for the first time - think i finally got the hip movement. Run needs a lot of work, but felt great to be back after being out for a week!
set the distance for 100m, and then have at it. see how low you can get it. i ran across this thread from a CF website, and thought i would give it a go. my first was a :18.2. finally got a :17 (1:24 pace @36 spm) i guarantee this will enhance your 500m time. it is a total sprint, and as i got to the :17, as quickly as i got it, it faded in the distance and i was back to :17.4.
bou from cfansbach ger.
ReplyDelete8:52 rx
ryan w.193bw.rx.11:12
ReplyDeletegood job this morning ladies...
Julianne - 15:33 used black band for pullups. They felt good for the first time - think i finally got the hip movement. Run needs a lot of work, but felt great to be back after being out for a week!
ReplyDeleteRyan - you kicked ass!!!
Chris H..Rx 10:21
ReplyDeleteI will never get used to Helen.
ReplyDeletejean. 10:49 rx'd
lisa.15:09 mod pull ups
rob.10:00 rx'd
Thanks for the a§§ kick!
Lynne 14:12
ReplyDeletemod pullups..purple band..although Caleb was prob right.. I probably don't need the band anymore...well at least for lower rep WODs!
**training tip for 500m row**
ReplyDeleteset the distance for 100m, and then have at it. see how low you can get it. i ran across this thread from a CF website, and thought i would give it a go. my first was a :18.2. finally got a :17 (1:24 pace @36 spm)
i guarantee this will enhance your 500m time. it is a total sprint, and as i got to the :17, as quickly as i got it, it faded in the distance and i was back to :17.4.
http://board.crossfit.com/showthread.php?t=36639
Rapids Crew ~
ReplyDeleteEl Tigre' (6-2/205bwt) ~ 14:14 Rx
Britt (6-0/155bwt) ~ 11:57 Rx
Feidt (6-0/210bwt) ~ 14:36 Green Band for P.U.
tb (5-10/185bwt) ~ 12:18 Rx
Hanson (5-10/170bwt) ~ 13:05 Rx
Fiegel (6-2/210bwt) ~ 13:31 Rx
Chrissy 140bw
ReplyDeleteHelen, you are my Fav form of torture!!
10:50
rx 12:53
ReplyDeleteDr. J 7:47. SOmebody tell Caleb its time to start competing.
ReplyDeleteKelly P
ReplyDelete12:19 black band pullups
That last 400m got me!