Saturday:

13
June 27, 2009 · Posted in WOD   · Comments (13)
Football Trainin Season!!! Get into it...

Football Trainin Season!!! Get into it...

Vic is in charge today .. respect his coaching and do your best. He is doing us a favor and its appreciated.  Please keep working on your Get-up’s and windmills.

WOD:

5 Rounds

  • Run 400 meters
  • 21 box jump, 24 inch box
  • 10 KB snatches per arm. (53/35)

    • Scaling: 

    •  Stack bumpers to create a box to your height needs.
    •  If you can’t KB snatch do 1 arm swings or high pulls, if you cant do 1 arm swings or high pulls, do 1 arm KB deadlifts. keep those hips straight!
    　　　　

    Comments

    13 Responses to “Saturday:”

    1. Steve on June 27th, 2009 2:28 am

      Chago…. send me your email..

    2. Stephen on June 27th, 2009 10:56 pm

      what did everyone die? How was class??!!!

    3. Stephen on June 27th, 2009 11:22 pm

      Tina and I dove with the sharks today… It was an absolutely amaizing experince.. It makes us want to get our SCUBA cert. Did you know that by being able to Scuba Dive you open up 70% more of our world for exploration. That kinda sold me.. I only have been utilizing 30% of this planet.. probably only 3% of that 30 even.. Sea Turtles arent nice like you think either..

    4. Stephen on June 27th, 2009 11:24 pm

      All i have to say is.. Good thing i was there for tina when it came to being calm when you breathe under water.. LOL…

    5. Vic on June 27th, 2009 11:42 pm

      Everyone did an awesome job today. Had a few newcomers who absolutely smashed it (Phil and Bish ). When they were done crushing the workout they went up to the Gunks rock climbing for the day. Sick.

      Everyone else finished within 5 minutes of the leaders. Bev made a return visit and worked her tail off. Chago and Mike were back. Chago says no more running on Fridays and Saturdays. Both Debs were work horses as usual. Dave beasted out the workout using the prescribed weight.

      I was so tired from watching everyone finish the five rounds that I decided to skip the workout completely.

      Thanks for the opportunity.

    6. Randy on June 28th, 2009 12:25 am

      Sorry I missed it Vic, but I knew you would kick ass as a coach!

    7. Dave B on June 28th, 2009 1:43 am

      I did a few things today:

      1) Realized how out of shape I am.
      2) Got hooked on a REAL crossfit experience
      3) Apologized to my legs

      Was an awesome time. See you all on Monday. Vic – awesome!

    8. chago on June 28th, 2009 1:46 am

      i remember what you said vic running is healthy ( yea unless it kills you)

    9. chago on June 28th, 2009 1:47 am

      tristatelex@aol.com

    10. Deb G on June 28th, 2009 11:48 pm

      Great workout, thanks Vic!
      Tina and Steve – Where did you guys dive with sharks? And you say sea turtles aren’t nice!??? They were so cute in ‘Finding Nemo’!

    11. Deb G on June 28th, 2009 11:50 pm

      Steve – I just saw your post at the top where you asked if everyone died! After this weekend between Farrah, MJ and now Billy Blanks, you can’t even joke! Real proof that running won’t kill ya!

    12. andrew on June 29th, 2009 3:13 am

      deb g. it was billy mays the oxy clean guy. billy blanks is the tae bo guy. i just had a panic attack.

    13. Deb G on June 29th, 2009 4:56 am

      omg, you are so right….blanks was the first thing that popped into my head. i was too lazy to check and make sure i was right. see what happens when there isn’t a sunday post….i get all confused!

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