Tuesday, with another set of Congratulations...
Congratulations to Ron on his recent Level 1 Certification at CrossFit San Diego this past weekend! Ron is now CrossFit Level 1, CrossFit Running and Endurance, and CrossFit Movement and Mobility Certified. Ron is also a SPEAR trainer. You go, Ron!
Dynamic Warmup:
Single Under/Double Under Progression, Joint Mobility Sequence, Bootstrappers, Spidermans, Squats, Shoulder Dislocates, Lat Stretch, PVC Press Drills.
Strength:
5-5-5 Press @ 75% 1RM (Maintain Peak Tension, tight midline, full lockout) Rest 180 seconds between sets.
Rest 3 minutes...
Metcon: MG, 10 minute time domain.
3 Rounds for Time:
400 meter
20 Burpees (Chest to ground, Entire Body goes perpendicular to ground on jump clap)
Alternate Metcon:
7 Rounds for Time: 100 meter Sprint, 7 TJB's
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Comment by CrossFit San Elijo on October 27, 2009 at 8:10am
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6AM: Metcon A:
Brett: 9:13
Amy: 10:00
Kevin: 10:22
Traci*: 11:20 (scaled burpees)
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Comment by Kevin Ramaley on October 27, 2009 at 1:05pm - Congrats Ron ! You've been busy for sure!
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Comment by Amy Wilson on October 27, 2009 at 1:11pm - Congrats, Ron!! That is great.
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Sean: 13:05
Steve: 9:06
Mary, scaled WOD: 11:23
Chris: 10:41
Carl:10:37
Doc: 8:05
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Comment by Mary Helmen on October 28, 2009 at 9:09am - I have to show some props to my boyz. I was the only female in class last night, was proud of the way my men folk performed. All very studly made an old lady like me feel dainty. I hope I can add this link, I'm not good at the techno stuff http://www.youtube.com/watch?v=bmLHAPzsANw
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