Ladies and Gentlemen, boys and girls, I give you Luci Fletcher. CrossFit Games 2033 Female World Champion. Hailing from Littleton, Colorado, Luci is currently 30 months old and trains out of the "24 Dutch Creek" garage gym. At just 30 months old, she is already doing muscle ups. Today she got 19 in a row unbroken. Can you beat that Myles? Weaver? Unfortunately she does them so fast that I could only catch her on the downstroke in between reps when I was taking pictures for Sports Illustrated (in 2033 CF Games will be covered by the mainstream media so I am getting ready).
WODoers: Running is much improved. Almost sub 3:00 minutes, should have done a flying start. Instead of starting at 10m.p.h. and trying to hold it, I started slower and worked toward 11mph.
ReplyDelete3:09pr/3:23/3:36/3:24 Much Better
Justin
Sweet picture Craig. I am also a big fan of the blog. Nice work.
ReplyDeleteCan't run, and am hesitant to row hard. Truth is, the shoulder is not improving. Even basic things like putting on a shirt or strapping on the passenger side seat belt send a sharp pain through me. It's really got me bummed out, hope it can heal on its' own without medical intervention.
ReplyDeleteSo I invented my own WOD today, and actually it surprised me how good it whooped me.
3 rounds for time of "20's" (20 reps of each)
Wall ball 9 foot target
Oblique V-Ups
24" Box Jumps
Fitball GHD situps
Squats
53 lb. Kettle Bell Swings
TT = 20:11 (5:28/7:33/7:10)
Obviously could have gone harder in round 2. gave it hell at the end of round three, flat on my back for the duration of CKY's song "Flesh Into Gear"
Justin, I did get up to a 1:30 pace on the rower for just about 20-30 seconds just to see if I could. I didn't know one could row that hard... that's crazy. Thanks for pushing me to learn that. Backed off after a short period cos' afraid of what it will do to my shoulder right now. Being injured is seriously depressing. I can't do what I love to do!
Started with CFWU + 15 Handstand push ups, love those things.
ReplyDeleteNot a runner by any means but I was happy with my numbers. They can only get better next time around. Crossfitting for about 2 months now and I'm loving it.
On the treadmill:
Round 1 4 minutes
Round 2 4 minutes
Round 3 4 minutes
Round 4 3:54 (pr)
WODudes,
ReplyDeleteTreadmill, warmed it up for .05 to get a running start, never started faster than 8.0, never ran faster than 10.3 and that was only on the last .10.
3:18
3:18
3:13
3:09 (pr)
I Don't run a lot but today I was feelin it maybe it's the order of what I ate. today's times.
ReplyDelete1-2:49
2-2:52
3-2:55
4-2:55
The treadmill is not a good gauge loss of time when getting up to speed. The treadmill only goes up to 12mph. I like to run it out fast at the last .10. Most started out at 10 for the 400 then up to 11.5 finishing off. Last round did 12 at the last .15. It's funny I was thinking the whole time if you run fast you get it done faster. Thin about that deep thought. Peace out bloggers Myles
WOD Crew
ReplyDeleteDid this one this afternoon. But, in my normal moron state, I did 5 rounds.
1 - 3:26
2 - 3:23
3 - 3:34
4 - 3:40
5 - 3:40
It's sunny here in The Netherlands today, so I'm going to head downtown to see what's going on. Later fellas,
Mike
Love the blog and the picture Craig.
Did this today, being off cause of Snowboarding.
ReplyDeleteWe got snow here in the Springs too, so I did the 800m sets on the rower. First 2 sets with damper on 6, second 2 sets with it set to 8.
1-3:09
2-3:29
3-3:22
4-3:24
Edward
Did this WOD at a new location on new treadmills. Found out they only went up to 10.0 mph, which was ok on this WOD. Would not have worked if doing 400m.
ReplyDelete3:06
3:04
3:20
2:58 ? not quite sure this is correct
Morey