Monday, 25 Oct, 2010

When visiting my sister in Chicago, her gym wanted a ridiculous amount for a visitor's pass; instead of going home, I took her to the park and did a CF style workout (in the rain-BTW). It was comprised of burpees, pushups, dips, lunges, ect. She said it was a better workout than what she would have done in an hour at her gym. THEN on the walk home, we found a $20 bill on the ground- I said, "See it pays to do CF!" ;)

^Win!

Teamed up with Ron
266 as rx'd

Teamed up with Devonne, and she did some excellent work on the 20kg KB this morning!

I did as rx'd and Devonne only scaled the KB.

Total: 155 SDHPs

Everyone in the 6am class did awesome work this morning!

Also, I know I've asked several times after looking at the board what a particular benchmark workout consists of. Well, I finally found the list of them on the CFHQ site and I thought the link might help anyone else asking the same questions:

http://www.crossfit.com/cf-info/faq.html#WOD0

Kyle & Penelope, 253 (as rx'd)

Love it!

QOD: Litvinovs or LitviSprints
Requires minimal equipment and can be done outside, HoboGym or GloboGym. It's a simple couplet of a big lift followed by a run. 3 rounds of Front Squats and 400m runs. Can be done for time or with 3-5 min rest between rounds. 25-30 KB/DB swings works well and is easy to transport to a track or the treadmill section of a GloboGym. The LitviSprint version is the same only you sprint away from the bar for 5-10 seconds instead of running the full 400m. My favorite version is to take a KB to the base of a roughly 30yd hill and on the last swing heave the KB as high and far above my head as possible as I take off on the sprint. Gives a little motivation to get my ass moving and hell it's just fun to throw the damn thing.

Brian and Sean - 196 as Rx'd

Teamed up with Nate
206 as rx'd

Teamed up with Lauren- 208! WOW what a WOD!