Workout #1
L1
5 Squat Clean Thruster 95#/63#
10 Pull Ups
5 times.
LII
5 Squat Clean Thruster 135#/93#
10 CTB Pull Ups
5 times.
Then.
Workout #2
25 Double Unders
5 Burpees
10 times.
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. We have two short workouts that should be done in less than 10 minutes each. The squat clean thruster starts with the bar on the floor, you then clean it in the full squat position and drive the bar overhead in one complete movement. This workout was taken from CrossFit.com's main page from two days ago. There you can find a couple of video demos to watch the movements. Level 1 is less weight and regular pull ups, while LII is the same workout from the main page. The second workout is a short interval of D/U's followed by a short number of burpees. The idea is to keep the pace high for the whole workout and utilize very little rests.
Good luck in college, Willie. You were an inspiration for many of the young athletes at CFEC. We'll miss you. Kick some ass in DII soccer, brother.
HAHA thank you so much for everything paul and everyone else at CFEC its been a great 4 years. you dont have to worry ill be doin big things in the soccer world all thanks to you. willie broderick
5:15am
L1
Charlotte 9:41/10:21 1/2
Deborah 8:54/-
Mary Ellen 12:02/16:11
Rose 13:30 Rx/17:47
Jeff D. 12:02/17:05
Jonathan 14:10 Rx/-
LII
Ed 10:37 Rx/8:46 Rx
JoJo 6:27 Rx/12:00 Rx
Newman 6:25 Rx/10:46 Rx
Paul 8:38 Rx/7:35 Rx
Hey, Paul, Tina and Crossfit family-
Just a quick word to say I miss you guys terribly and I am really sad Dave and I can’t be with you all right now. Surprise attack tooth extractions,a grueling new school schedule and being completely broke because of both are keeping us away. It is really,really hard to walk away from 2 years of progress. Anyway, I just wanted everyone to know that our absence isn’t because Dusty made fun of my fancy-pants or because I ran out of Dave’s shirts. And I’m equally disappointed to miss Paul’s new giant head after that fabulous performance at the Xfit Games. Heavy sigh. The upside? I’ll be following you guys here on the site and hope we can pop in for a Sunday now and then. Also, this month in my training I learn how to do rectal exams. See? Always a bright side…or a brown one. Love you guys…keep it real E.C. style.
Laurie
If you were at the Sunday class, please check your personal belongings that you took home from the gym.. Someone accidentally took a set of keys (Lexus key and house keys) that belong to someone who was visiting from LA. If you find them, please return them to CrossFit East County. Thank you.
8am
L1
Liza 13:19/25:00Rx
Phil 12:07Rx/5:03 3 Rounds
John R. 11:43Rx 115#/13:39Rx
Tony P. 10:04/14:48 5 Rounds
Tiffany 11:49Rx 73#/13:46Rx
L2
Julia 13:30Rx/–
Walt 14:37Rx/17:50Rx
Dian 9:33Rx/–
Matt L. 5:48Rx/6:45Rx
Rebecca 12:33Rx/13:18Rx
James 9:33Rx/–
Briley 11:43Rx/13:20Rx
9am
L1
Tyler 12:09Rx/11:17Rx
Matt 8:46/10:02
Sloane 7:39/15:40Rx
Kristi 9:18/16:36Rx
Robert 8:14Rx/9:16Rx
L2
Chad 13:48/12:36Rx
Teshina 8:54Rx/10:46Rx
Dusty 12:50/22:15Rx
Dano 12:18Rx/16:41Rx
Jeff A. 12:04 115#/12:57Rx
10am
L1
Tina 8:29Rx/15:40Rx
Dario 9:04Rx/19:20Rx
L2
Josh 9:02Rx/11:46Rx
Don 9:24Rx/–
David L. 10:40/14:20 7 rounds
12pm
L1
Sara O. 15:25Rx/21:36Rx
Dawn 11:26/24:05
Hayden 7:48
L2
Bill 14:04Rx/22:48Rx
Jarodd 13:31Rx/17:42Rx
Lisa 18:04Rx/23:42Rx
Joey 13:26Rx/18:21Rx
Laurie and Dave,
Thanks for the update. We miss you guys very much. Thank you so much for all the support during my comp. It meant a lot to me. Let me know when you are planning on stopping by so I can be here for that, please. You guys are a big part of this family here, so don’t forget us.
Lisa,
Good job on today’s workout. I know it’s been a long time since you’ve been able to throw some heavier weights around. And then do a D/U workout the same day. Nice.
5pm
L1
Dean 10:50Rx/27:36Rx
Eric 10:30/29:22
Amelia 10:04Rx(93#)/8:30Rx
Sonya 12:25/18:00
Michelle St.J. 11:28Rx/17:20Rx
Susan 12:07/14:37Rx
Chris A. 9:09Rx/20:20Rx
Greg 10:45Rx/15:57
Jim D. 6:54Rx/11:15Rx
Dano J. 9:10/15:44
Jessica 11:15Rx/7:07(5R)
L2
Jon B. 11:19Rx/10:11 (100 burpees)
Mike 13:59(125#)/11:34Rx
6pm
L2
Scott 8:29Rx/8:11Rx
Holly 13:21Rx/12:12Rx
Anniken 11:26Rx/11:24Rx
David K. 18:32Rx/11:56Rx
Laurie, we miss you guys! Do come and visit, but leave the rubber gloves at school.
did burpee workout 10;51
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