Deadlift
3,3,3,3
Back Squat
3,3,3,3
Then…
For Time:
50 Burpees
100 Sit ups
Post loads and time to comments.
Coaching Tips: After a complete warm up in both movements, your goal should be to get 85% of your 1 rep max for 3 reps. This goal should definitely be achieved by the fourth set of each movement. Here's your opportunity to get stronger for faster times in those met con workouts. For the cookie, you can break up the movements between the burpees and the sit ups as you see fit to do. The sit ups are shoulders to the floor and chest to thighs. You know how burpees go…
Long time CFEC client Cindy Swikard about to cop a squat atop beautiful Mt. Whitney. Do you have cool pictures of yourself doing cool things in cool places? Send them to me, [email protected].
This was Cid’s second time ascending Mt. Whitney. She made it up this time much faster than the year before. She attributes that to her Crossfit training. Way yo go Cid.
5:30am
Listed as Deadlift/Squat/Burpee
Steve 295#/225#/6:17 rx
Robert 265#/195#/7:57 Rx
Don 335#/265#/3:14 Rx
Paul 315#/265#/5:28 Rx
Jon R. Mod. 24:01
Newman “Michael” 22:43 Rx
Don: DNF. I must have miscounted on the sit-ups. Sorry for any strife I may have caused. I am really competitive – as you all know. XOXO
Well, Don, we all know that you have incredible talent, but that time you posted was Bob Beamon-esque. I thought that any time under 5 minutes would be tough to post and if any one could do it, it would be you. You are a true champion.
I knew Don’s been cheating. KNEW IT!
8:00am
Gerard 185#/1553/13:20
Nikki 65#/55#/13:06
David 230#/175#/9:45
Chris 230#/215#/8:24
Walt 275#/215#/7:43
Liza 113#PR/83# PR/13:13
Roselynn 123#PR/108#/8:34
Tony P. 290#/190#/6:35
Bernice 65#/30#/13:01
9:00am
Mike 245#/175#/50 Burpees 3:27
Audria 123#PR/93#PR/7:36
Brad 300#/225#/8:27
Frank 275#/185#/6;55
Kevin 265#/185#/8;56
Michelle St. 143# PR/103#PR/7:21
Jon 255#/165#/6:04
Amelia 183#/153#/7:23
10:00am
Lisa 2133/133#/6:05
Tina 135#/1153/7:59
Teshina 225#/190#/6:37
Briley 1533/1183/7:07
Ja’rodd 295#/135#/8:13
Jason 275#/205#/6:49
11:00am Oly WOD
Muscle Clean 3X3
Clean Drops 3X4
Jerk Balance 3X2
C&J (% of 1 Rep Max)
60%X3
70%X2
75%X1
80%X1
Bill 155#
Amelia 63#
Lisa 983
Teshina 123#
Paul 175#
12:00pm
Anniken 195#/125#/7:13
Tony A. 365#/265#/6:05
Jake 315#/205#/6:13
Dan 385#/225#/7:38
Robert 265#/225#/6:18
There IS NO WAY Don cheated. Don is one of the nicest and most honest I guys I know. And he’s my crossfit hero that I look up to. I actually felt the vortex he created while doing this morning’s wod at hyper speed. It almost ripped my toupee off my head!
I think Don just feels bad because he whooped up on everybody soo bad that he had to make up a falsehood about miscouting just so that the rest of us wouldn’t feel bad about ourselves. That shows what kind of a great, caring guy he is.
Don Hurst for PRESIDENT! Viva Le Don!
5:00pm
Julia 205#/135#/7:16
Sonya 153#/88#/8:14
David M. 350#/280#/7:25
Miry 65#/48#/10:24
Dana 123#/43#/8:50
Yvette 205#/135#/8:20
Michelle 163#/98#/7:13
Confession: When ever i’m in the same workout with don, i ALWAYS cheat.
Hey Dave, did Don ever tell you about the time we had a real heavy row wod and I kept setting his dappener to 10 before he got on it and then moved it back to 8 after he went to the other exercises. I figured he’d notice after a couple thousand meters. And people are surprised when doctors stitch patients up and leave surgical tools inside???
It was awesome! I think I beat him that day.
I remember that day Newman!
Ha. Good story. And nice tip. Watch your back!
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