Back Squats.
W.O.D. 1.15.09
Back Squat
5-5-5-5-5
and
30 second L-sit intervals on the Parallette PVC bars, 4 times
+
30 KTE
Video:
A play date with Grace and Karen-
EC Synkowski (trainer for CrossFit Boston and CFHQ) gets CrossFit Watertown to combine "Karen" with "Grace": Video.
*look for this next week...I like this one!
Quote:
"Strength does not come from physical capacity. It comes from indomitable will."
Results:
Doreen:145
Lisa:145
4 comments:
Lookin good at 06:00 ladies!
I stole some elements from yesterday and today:
5L/5R 35 lb KB Turkish Get-Ups
5L/5R KB 35 lb KB Windmills
3 Rounds:
10L/10R 35 lb KB Squats
20 Push Ups
20 Sit Ups
20 KB Swings
Not enough to make Pavel (or Jason) proud, but enough to jump start the HGH & testosterone factory!
I was only good for one round on the KB core work. I also learned the critical importance of keeping that arm locked out, especially while getting down. The free falling 35 lb cannonball towards my grape definitely woke me up. Fortunately, Aimee's agility ladders have imparted me with super human cat-like reflexes, so I was able to avoid disaster!!
you rock ray! i don't know anyone that does more WOD at home than you! that's dedication!
Ray- strong work again!!! Nice to have the cat like reflexes isn't it? Almost super-hero style!! Also, great music selections.I've got them all loaded up and ready to go for tomorrow! Not that I don't absolutley love Doug's pics, which I downloaded as well :-)
Wow Doreen, awesome form on your squats!
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