« Front Squat 091104 | Main | FRIDAY 091106 »
If you can work out today at 1200, come on by. We will have a reporter for the Northwest section of the Arizona Daily Star at the gym today to interview us and a couple members. See you there!
WOD
Do three rounds of the Couplet
7 Handstands push-ups
135/95 pound Clean, 10 reps
Recover 2 minutes (set up weight for next couplet)
Do Three rounds of the Couplet
Run 400m
225/155 pound Deadlift, 15 reps
Post total time to comments.
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I was hoping to go, but if a reporter is there I don't think I should! No pictures! I can't have the bounty hunters find me.
Posted by: Mark Pepe | November 04, 2009 at 11:31 PM
I rode my bike in to work this morning - first time since last spring and WHAT a difference! I felt so strong, fast and my mind was expecting the things that failed me last spring to happen again, but they never happened - I feel like I could have ridden all day. I highly recommend it:)
Posted by: Katie | November 05, 2009 at 07:53 AM
Stephen_ Saw your 2000 meter time, great race! And a great place to start. The average split time for a 7:26 is 1:51. My suggestion is to start racing and keep your splits in the 1:40's as long as you can. The moment it strays into 1:50's your done. Do that 4 times with as much rest time in between as you think you need. I'm going to start the same training plan tonight, so far Tammie has expressed interest in coming and racing with us, any more racers out there?
What do you all think of The Crossfit NWT Sand Sharks as a team name?
Posted by: Kare Williams | November 05, 2009 at 08:38 AM
Thank you to all of you who came out to the noon class today. Your support is greatly appreciated! I also want to thank all of you who sent us good wishes for the interviews and photographs today. You guys are all so wonderful and I love all the support you give us. Thank you!!!!
1st wod: cleans were tough for me. 1 ab mat plus a towel for hspu, 95lb cleans 10:17
2nd wod: RX'd 10:32
Posted by: Jennifer Lawrence | November 05, 2009 at 08:53 PM
Patrick, that pumpkin pie was great! thanks for the treat.
Posted by: Mark Pepe | November 05, 2009 at 09:05 PM
Cant remember my time, but a very good WOD. On a side note, I have to give mad props to Gavin Moseley.....He did Clean and Jerks with 41 lbs (half his body weight) 3 sets of 5, and they all look great with great form!!! Awesome job man!!!!!
Posted by: CD | November 05, 2009 at 09:21 PM
That was a fun, hard wod! 1st wod 6:12, did HSPU's with 1 ab mat. Overall time was 20:25, deadlifts were hard for me today!
Great job Gavin!! Keep up the great work!!
Posted by: Amanda | November 05, 2009 at 09:52 PM
1st WOD was 6:43 with 1 ab mat and 52 lb cleans (I know, I should have done more). Only 11 lbs more than Gavin! Way to go Kid!
2nd WOD and overall time was 20:43 with 92 lb deads.
Posted by: Jaime G. | November 05, 2009 at 10:31 PM