10.08.2009

W.O.D. 10.9.09
Overhead Squat
3-3-3-3-3

then:
18-12-9
Overhead Squat (use about 50% of your new 3RM)
Knees to Elbows

Video:
Ladies especially, this is worth the two minutes!

Setting up the Overhead Squat with Lisa Ray, CrossFit Journal Preview - video [wmv] [mov]

Contest:
Passionate Fitness is having a contest, if you are passionate about fitness and health and able to write $100 cash prize could be yours...click here for more information.

Note:
There will be NO CrossFit kids class this Sunday October 11th.

Quote:
"It is what you give when you have nothing left to give that marks the measure of your spirit."

Results:
Keith 135 4:29
Lisa 125 3:55
Granny 85 5:41
Sam 195x2 4:49
Dave 70 5:10
Steph 80 4:53
Cate 135 4:40
at

3 comments:

  1. MirandaOctober 9, 2009 at 8:19 AM

    Damn, Lisa! You killed that WOD! You go girl!

    ReplyDelete
  2. RayOctober 9, 2009 at 8:51 AM

    I want what Sam and Lisa had for breakfast!

    ReplyDelete
  3. SwineOctober 9, 2009 at 8:26 PM

    RESULTS FROM 4:30 5:30 & 6:30

    Jen S. #95 6:17
    John #105 6:22
    Jill #65 5:09
    Whitney #35 5:31
    Jim C #145 5:20
    Swine #150 5:35
    Kristin #75 6:25
    Chris P #85 3:47
    Sam #95 4:24
    Cindy #75 #85x1 5:15
    Jeff #135 3:58
    Mike B #155 4:06
    Rob #135 4:52
    Nick #85 5:53
    Joe A #185 #205x1 9:48

    Good job today guys OHS are really tough to master. Everyone put a great effort in espically Whitney. You did great in your first class.

    ReplyDelete