Saturday, April 28, 2012

CrossFit Regional WOD #2

Today was fun at the Fletcher home gym. Chelle had FIVE girls come over for a WOD. 3 of them had never done CrossFit. Had them do 4 rounds of: 20 lunges Run 400M 20 lunges 20 burpees 25 squats They were devestated and they had fun too. I watched all the little kids while they were doing it. Then I did this WOD but for the hang cleans I did 45 reps of 135lb power cleans (ground to shoulder). Hang cleans are bad for me. This WOD sucked... after doing a 2K row you don't really need to do anything else! TT 18:23 Row went about 7:40 (was pacing some, PR is 7:09), then the pistols took 5 minutes cos my legs were fried... then the cleans were just a matter of survival.
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4 comments:

  1. Craig FletcherApril 28, 2012 at 10:46 AM

    Today was fun at the Fletcher home gym. Chelle had FIVE girls come over for a WOD. 3 of them had never done CrossFit. Had them do 4 rounds of:
    20 lunges
    Run 400M
    20 lunges
    20 burpees
    25 squats

    They were devestated and they had fun too. I watched all the little kids while they were doing it.

    Then I did this WOD but for the hang cleans I did 45 reps of 135lb power cleans (ground to shoulder). Hang cleans are bad for me.

    This WOD sucked... after doing a 2K row you don't really need to do anything else!

    TT 18:23

    Row went about 7:40 (was pacing some, PR is 7:09), then the pistols took 5 minutes cos my legs were fried... then the cleans were just a matter of survival.

    ReplyDelete
  2. WyApril 28, 2012 at 12:13 PM

    I did my first Red Rocks workout today. I was under a time constraint or I would've added more, but that can be fun/brutal. Did one up and down for warmup, then 2 runs up and down. First stair climb was 3:17, 2nd was 3:33, I was smoked. Going down was jello leg. Fun stuff and I look forward to adding this to my workouts. I recommend going early though because I was done by 8:15, and there were already over 100 peps there working out. Good stuff

    ReplyDelete
  3. Craig FletcherApril 29, 2012 at 4:38 PM

    Justin, what is the name of that gym that posts like 3 workouts a week and you have strength and metcon each time? I just volunteered to be a strength and conditioning coach (for free) for the local high school rugby team and all these kids are fired up. Already got 4 of them signed up in 1/2 of a day. My buddy is the head coach. I just posted the offer on their Facebook page. I need to get more gear!

    ReplyDelete
  4. JustinApril 29, 2012 at 5:41 PM

    www.crossfitjh.com

    Fletcher, go to the archieves and you will find it, he has a new site.

    ReplyDelete

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