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Old 02-05-2006, 01:06 PM   #1
Tom Brose
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Location: Washington   DC
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In the spirit of "painstorm", I put together a little workout for CrossFit DC to enjoy before they crashed out for the superbowl.

Pregame 2X
10 squats
5 divebombers
samson stretch
scorpion stretch

First Half
(All done for a length of the basketball court)
Wheelbarrow walk (w/ partner)
walking lunges
4 point walkouts
side shuffle (left)
bearcrawl
side shuffle (right)
walking lunges
power skip
burpee-broadjump (2 lengths)

Halftime
water/ explanation/ setup

Second half
(All w/ DBs, weight varied)

40 thrusters
20 rows (damn we need a good pullup bar!)
10 swings

30 thruster
15 rows
20 swings

20 thrusters
12 rows
30 swings

10 thrusters
10 rows
40 swings

2 minute warning
8 attemps at L sits

Overtime
Stretch

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.
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Old 02-06-2006, 09:55 AM   #2
Christian F. Elniff
 
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Tom,
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.
Chris
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Old 02-07-2006, 09:11 AM   #3
Russ Greene
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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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Old 02-08-2006, 05:37 AM   #4
Christian F. Elniff
 
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Russ,
You did a really good job, and it was nice to meet you. Trying to catch up to a person like you will keep me motivated.
Chris
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