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Rest Day or...come by and try the alternate WOD from the navyseal.com site.
"Thermapole Run"
Run 1 mile
25 pullups
25 deadlift 135#
25 push-ups
25 box jumps
25 knees to elbows
25 Kb swings 52#
Run 1 mile...then repeat the above exercises and end with another 1 mile run.
So in total, you run 3 miles and do 50 reps of each exercise...kinda a juiced up "300".
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checkout jason's picture on the main page, its the third group, front row third to the right.
way to go stud.
Posted by: craig | October 27, 2008 at 09:42 AM
Was a good weekend and had fun. But to be honest my freaking legs are smoked from all the crap we did. BTW Craig maybe sometime everyone(except me) could do a workout that I did this weekend. It was called FIGHT GONE BURPEE it was just a bad as it sounds.
Posted by: Jason | October 27, 2008 at 10:19 AM
mmmmm....burpees
Posted by: sean | October 27, 2008 at 10:51 AM
Way to go Jason, I still remember what your talking about, my legs were smoked til wed after my cert.
6AM Did Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
Karsten (42#) 5:34
Greg (65#) 6:13
Candi (PVC) 6:34
Jerimiah (95#) 11:33
We all did Bar Dips. I was very disappointed with my performance, lack of sleep on the weekends still catching up with me. Only one more weekend of the Nightmare, Thank Goodness.
Posted by: Jerimiah | October 27, 2008 at 12:12 PM
Saw this article about Crossfit on MSN home page. Go to MSN.com or copy/paste link below.
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215&Gt1=31037#
Posted by: J Moudy | October 27, 2008 at 01:23 PM
I have to confess the only reason I came up with this alternate WOD, "Thermapole Run", is because I quit yesterday and didn't finish "Eva"...so I felt I needed some punishment. Thanks to the group for joining me.
Randy 51:36-rowed 1200m instead of run.
David 54:10 as rx'd
Josh 48:31-ran 1st mile, rowed 1500m last 2 rds...then ran an additional 1/2 mile or so pushing me to finish.
Brandon 56:05 as rx'd would have been even slower had Josh not pushed me that last 1/2 mile.
Sorry Christy, Kurt, Gina, and Shane I forgot to start a watch for your group but you were all in the same 50 minute range.
Everybody did a great job of finishing on a tough/long workout out.
Posted by: Brandon | October 27, 2008 at 02:36 PM
6 pmners did the alt wod
eb 42:27, just one time through
dhaval 38:09 one time through
craig 35;57 rx'd + ( i added a 12 oz drink of h2o after each run)
met pukie only once
hey this crossfit stuff works!!!
"elizabeth"
brian 11:54 rx'd
we need to update the benchmark boards if u have times that need to go up, bring yoour journal, dont have a journal, oh no :(
Posted by: craig | October 27, 2008 at 09:43 PM
Cool workout!
Posted by: Barberic | October 29, 2008 at 05:35 AM