|02-05-2006, 01:06 PM||#1|
In the spirit of "painstorm", I put together a little workout for CrossFit DC to enjoy before they crashed out for the superbowl.
(All done for a length of the basketball court)
Wheelbarrow walk (w/ partner)
4 point walkouts
side shuffle (left)
side shuffle (right)
burpee-broadjump (2 lengths)
water/ explanation/ setup
(All w/ DBs, weight varied)
20 rows (damn we need a good pullup bar!)
2 minute warning
8 attemps at L sits
Times came in at just over 6 minutes to 12 for the first half, between 20-28 for the second half. Definitly highlighted our need for a group viable pullup bar. Congrats to Russ for coming in first in both (using 2x35s for thrusters, and 55 for rows and swings) Exact times to follow.
|02-06-2006, 09:55 AM||#2|
Thank for having me over to crossfitdc yesterday. I learned alot. One being, I have a lot of work to do on squats. The other being, I have a lot of work on to do everything else. I look forward to joining you all again in the future.
|02-07-2006, 09:11 AM||#3|
That workout was hard but I was certainly not in my best form on Sunday with regards to overall recovery. I think sub 15 is within reach on that row, thruster, swing workout.
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|Recovery suffering?||Richard Paul Ham-Williams||Fitness||7||04-20-2006 03:09 AM|