Monday in November...
Jay wearing the CFSE colors at Machu Piccu
Dynamic Warmup:
Joint Mobility Sequence, JJ's, Claps, CC's, Lateral Lunge/Prisoner/Pigeon Complex, Pass Throughs, Squats/Pushups, Single Under/Double Under Progression.
Strength: Deadlift
Ascending Sets, working up to a 3RM.
3-3-3-3-3
Rest 90 seconds between sets.
Rest, 4 minutes then...
WOD:
10>>1 Duet of Pullups/DB Burpees (Use load for Push Press)
Work fast and true to achieve 7-12 minute time domain.
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Comment by Brett Nakfoor on November 2, 2009 at 1:12pm -
Holy Jay!!!! Nice trip, I didn't know he was going. Did he do any OHSs from that vantange point?
Looks like he would have had a nice echo.
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Comment by Brett Nakfoor on November 2, 2009 at 1:15pm
- Erik are DB Burpees the same as Man Makers?
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Comment by CrossFit San Elijo on November 2, 2009 at 5:02pm
- Hi Brett: Imagine your hands glued to a pair of DB's, everything would be the same as our standard burpee except the clap overhead--just jump with them at your side...
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Results:
8:28 rx'd Jay
8:45 rx'd Mark D
7:15 rx'd Doc
11:48 rx'd Jon
11:37 rx'd Chris
12:10 Kara
11:09 Ally
14:42 Jeff
14:28 Comy
11:48 Sean
9:38*Mary
8:41 Amy
9:09 St
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- 9:09 Steve!
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Comment by Mary Helmen on November 3, 2009 at 8:05am -
Awesome photo of Jay made better by represent'n the hood. Butt kicker of a WOD last night and I did a modified.....so I know my teammates were hurt'n
Mama
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Comment by Kevin Ramaley on November 3, 2009 at 9:08am -
Jay rocks !!!
(Erik, you did score him a free shirt for that photo op, right?)
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