3 rounds for time of:
Walking lunge, 60 steps
50 Squats
25 Back extensions
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Crossfit Endurance Wod:
3+ before of after the gym wod, Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
19 comments:
See I can grab the rings. . . .Dude put your arms down!
Cody: "Nat, make sure you get a good picture of my next muscle up."
Blake: "I'm so sick of Natalie taking pictures, and I hate muscle ups!"
Good one Dave :)
How about: "The Crossfit Special Games, everyones a winner!!!"
Cody: "I'm not saying ..."
Blake: "I'm just saying..."
Natalie...maybe it was the Crossfit Phantom? It's funny that you thought it was me! I have to admit, though, the idea of a Phantom blogger is a good marketing angle. My guess is, it's a girl. The posts from yesterday are too clever for a man (no offense, men). By the way. My shoulders are "worked" from today. Though I'm not looking forward to all those lunges and squats tomorrow, at least it's giving the upper body a needed break.
Jim
Fred James Schoeffler CIED-14
(EOD) FOB Altimur
APO, AE 09364
Hey everyone if you didn't see Jenn's comment yesterday she had some really cool things to say about James and what he is doing in Afganistan. That would be awesome if we all wrote him a letter or sent him a package to let him know we support and miss him.
Also Steve will be leaving soon for the Middle East along with Jeremy. Lets keep them all in our prayers. Jeremy and Steve leave us your addresses or a way to contact you so we can do the same for you. Maybe we can send you some cool/funny pictures of people doing their WODs.
I agree with Jason. We owe our sincere thanks to the heros we workout with everyday. Soldiers, police, fire (moms :0)
It's one of the big reasons I love VCF so much. Thanks for all you do. It's an honor and a blessing to know you and pray for you.
Jim
BTW- great job from Blake this morning. He put #215 over his head twice this morning. I want him around when I'm trapped under a circus elephant.
Cody: Blake just watch this is how you do a muscle up.
Blake: Whatever!! jeeeesh
Okay guys and gals. If any of you or if your wives are interested in coming to the womens expo, let me know. Becca and I have a booth there. And because of that we get free tickets for our friends. If you are interested I will need your email address to forward the ticket to you. You can print it as much as you want there is no cap. But everyone will need one. And guys I bet your wives would love you even more. :) It is this Friday and Saturday at UVU.
Mandy I am going to the women's expo and would love some tickets. My email is supisu@hotmail.com I will come find you when I get there. Thanks Camie
Awesome workout today! Gave me a great excuse to NOT do laundry.
Okay Camie gonna email it now. I will not be there until after one tomorrow then all day Saturday. :) It is the Portraiture by Beccanae booth. It will be big!!
i can also get anyone tickets too.. My wo;rk has a ton.
I would love a few tickets. My email is amandajpew@yahoo.com
My legs are still tired from today's workout, but my goal was under 20 and I did it in 19:24.
Thanks everyone!
Great group this morning everyone did awesome everyone was under 25 minutes. Ori just killed it with 12:07 I think.
Definitely a leg burner. If I could give anyone advice on the WOD, make sure your legs are relaxed on the back extensions. If you tense them up it will be hard to start your lunges.
Have a good workout afternoon class Will is going to take good care of you.
Also make sure you use the foam rollers after the WOD. Its going to hurt but it will be worth it.
Ok, No girl would ask if they could have a catch phrase, they would just DO IT. Still think the phantom is Ben. Fun guessing though.
Yah, I'm thinking Ben too.
My legs are J-E-L-L-O!
Ok, I am scared to think about how my legs are going to feel tomorrow after today's wod. I have a feeling that walking might be an issue :-)
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