Workout #1
5k Run
Workout #2
500m Row
400m Run
15 Burpees
4 times.
Workout #3
50 Double Unders
10 Burpees
500m Row
5 times.
Pick one from the above workouts and post time. Competitors pick 2.
Coaching Tips: Scale load and movements to match your current fitness level. All 3 of these workouts are around 20-25 minutes each, so, keep that in mind if you are going to do two of them. No weights are involved in these workouts, so use them as an active recovery session.
KB Clean and Jerks, done with a pair or with just one, are a challenge in the squat and jerk portion of the exercise. Both flexibility and strength are major players in executing the movement efficiently. Scott shows great depth in the squat and good range of motion in the shoulder girdle taking the KB overhead.
I’ve started giving my lungs a pep talk already, cause damn, that workout is going to suck!!
Holy Sh_t! Amelia I was reading the workout thinking, I’ll be there for 3 hours. duh Good thing I’m just on the cheer squad only have to pick one. 😀
the affiliate team have to pick to workouts as well?
I’m going to start running now, so I can finish by 6:30am tomorrow.
HAHAHA, when I first read it, I thought it meant that competitors have to do Workout #2! Oh how wrong I was. Maybe I can split it into a double day? One in the morning, one in the evening? Please?
Hallelujah! As of right now, CrossFit is adopting a new Certification Program that individuals that want to become trainers and/or gym owners must pass a test in order to do so. This has been a long time coming. Now, we can start to see the “cream rise to the top” like we were told would happen. Not that what we do is brain surgery. It will certainly give CF a new status in the industry. Can I get an AMEN?!
5:15am
Donna #2 26:45 Rx
Jeff D. #2 23:04 Rx
Newman Comp. W/O
Paul #3 21:41 Rx
Rose #2 31:04 Rx
Liza #2 30:34 Rx
Matt #3 23:10 Rx
Amen!!!!!
9:00am
Maria #2 27:02 Rx
Valerie #2 35:34 Rx
Dawn #1 30:25 Rx/#2 13:24 (1/2)
Tiffany #2 27:53 Rx
Dano #3 28:31 Rx
Don #2 21:07 Rx
Dusty #3 28:47 Rx
Tina 33:17 Rx
10:00am
Jennifer R. #1 33:15 Rx
Michelle St.J. 30:42 Rx
Tina #1 28:15 Rx
Teshina #3 23:11 Rx/#1 29:00 Rx
Kelly #1 29:00 Rx
12:00PM
Jon B. #3 23:58Rx
Amelia #3 23:46Rx
Monica #3 28:06Rx
Doug #2 31:18Rx
So the Masters Workouts have been announced! Paul, you are going to own all 3!!!
http://games2010.crossfit.com/blog/2010/04/masters-workouts-announced-all-regionals/
CrossFit 101. I think we did these workouts the 3rd or 4th month we were CF. It’s going to come down to the one with the blazin’ pace is going to win. With no misses at all. TESHINA!!!!!
A test at the certification? I suddenly see why Newman was hustling to get certified a few months back! 😉
Based on my reading of the various crossfit gossip I’m not sure a test will make a whole lot of difference but in my opinion the programming and coaching at CFEC is clearly top notch!
5pm
Dean #1 34:19Rx
Scott #3 24:31Rx
Miry #2 36:35
Sara #3 41:30Rx
Sloane #2 24:46, #1 26:12Rx
Ed A. #3 18:36Rx
Emily #3 22:21Rx, #1 26:30Rx
George #3 29:13Rx
Andrea #3 22:08Rx, #1 30:02Rx
Phil #2 25:03Rx
AMEN Paul!
It’s been a great day for all of us, I got my first SBX order from Germany today! She’s getting Fit as F@#k! on one and Sweat like a mofo on the other! ha ha haha I’m not kidding. 😀
I’m world wide now!! Whooohooo
Maybe Ja’Rodd would like that 2nd one. tee hee
6pm
David K. #3 27:18Rx
Christine #4 27:08(mod)
Mike H #2 27:32Rx
Jessica #3 43:52 Rx
Mike #1 22:11 Rx
Steve-O #1 22:11Rx, #3 34:24Rx
Julia #3 34:48Rx
Well Capt….you still like old school or you like the new “pimp my rope”?
Congrats Liza on going GLOBAL! But why didn’t the German order “Svet Like a Viener Snitchel”? And you need to make Ja’Rodd a shirt that says “Why run when there’s a perfectly good rower sitting right there??!”
Pablo, those Masters wods were made for you brother. This is going to be exciting!!
Correction…
Julia #3 32:48Rx
Way to go Liza. If you go…..always go big.
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