Happy Birthday Dave Newman! See you when you get back.
Front Squat 3 X 8 ( work up to 70% 1RM)
Then.
25 Squats
25 Skater Plyos
3 times.
Then.
Partner AirDyne Ladder
50-40-30-20-10 Calories
Post load and time.
Coaching Tips: Scale load and movements to match your current fitness level. Feel the bar as deep towards your throat as possible, keep those elbows up and take a deep inhale breathe, hold it throughout the complete rep. The second workout should be short and a leg burner. Take turns with your partner getting the prescribed number of calories on the AirDynes and rest while your partner does the work. Love those AirDynes.
Happy Birthday, Newman. I hope you have a great day and say “hello” to Mickey for me.
5:15am
Rose 78#/5:12 Rx
Mary Ellen 63#/4:40 Rx
Charlotte 73#/6:10
Deborah 53#/6:50
Paul 175#/3:43 Rx
AirDyne Ladder Intervals
2:10,1:40,1:05,:45,:21
Happy Birthday Newman!!! Thank you to you, Paul & James for an outstanding workout at Cowles Mtn on Saturday. What a great way to start the day. I loved how people were checking us out…even if they were scared. ha ha
Happy Birthday Newman Hope teh day is great
Thanks Guys. Checking in from the happiest place on earth. Can’t wait to do the “Disney WOD”.
60 minute Veritcal Plank Hold (standing in line) followed by 30 sec rides. Competitors perform with child on shoulders.
In between VPH perform Dodging Asian Tourist x 35,000.
Finish with Currency Toss. WOD finishes when Currency Toss gets to zero.
Anyway, bro Mikey and I dropped in at Crossfit 714 for 6 am wod. Nice gym, cool people as usual. Their trainers just competed in their sectionals this past weekend. Never get tired of hearing familiar war stories.
You guys enjoy the peace and quiet and intelligent conversation until I get back. Cause that’ll all change when I get back in Wednesday morn.
8:00am
Walt 145#/4:28 Rx
Patrick 115#/7:46
Francisco 125/5:56 Rx
9:00am
Don 155#/3:07 Rx
Chad 155#/326 Rx
Maria 65#/4:12 Rx
Yvette 100#/3:15 Rx
Brandon 125#/4:05 Rx
Liza 75#/6:21 Rx
Teshina 130#/3:04 Rx
Michelle St. J. 85#/3:40 Rx
Valerie 65#/4:24
10:00am
Tiffany 88#/4:40 Rx
Tina 95#/3:49 Rx
Sara O. 75#/5:57 Rx
Sabrina 63#/4:39 Rx
Sara L. 63#/4:30 Rx
Lisa 105#/2:45 Rx
Scott 185#/4:33 Rx
David L. 185#/4:33 Rx
Happy Birthday Newman!
xoxo,
LB
12pm
Johnathon 125#/3:26Rx
Ed A. 165#/2:57Rx
Jeff D. 135#/4:17Rx
Jake 135#/3:01Rx
Lenny 125#/3:59Rx
Kristi 70#/3:50Rx
Matt 205#/2:48Rx
Newman! Happy birthday bud! If it weren’t for you I’d think Crossfitters were just a bunch of psychos I could read about on the web. Now I know they are a bunch of very cool regular people with (with a few Disneyland loving psychos thrown in for good measure).
Phil
p.s. Vertical plank and currency toss? Hilarious!
HAPPY BIRTHDAY DAVE NEWMAN!
We hope you get a BIG KISS from Mickey Mouse!
Love,
Tiffany,Don,Mason,Kai,Mattie
Thank ALL of you again my cfec family for the awesome birthday wishes. Melts my heart.
Tiffany, I tried to get a smooch from Mickey but he was F’ing Goofy.
BTW, nice V Hold on the rock pose. I thought shots like that were suppose to be in bikini??????
5pm
Bill 155#/4:45Rx
Dano II 90#/4:34Rx
Tyler 135#/3:41Rx
Sonya 75#/3:55Rx
Amy 75#/3:58Rx
David M. 200#/3:02Rx
Kevin 145#/3:51Rx
Emily 90#/3:19Rx
Mike 115#/3:05Rx
Jessica 75#/5:38Rx
6pm
Jennifer O. 80#/3:57Rx
Christine 35#/8:19
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