October 10, 2013
I am a huge fan of all things CrossFit Sri Ram Ashram! Cheers to you all.
Thank you for the video and stories on the trip to Haiti. It was presented in a way that brought the reality to me.
+ 1 bingo.
i am so kicking myself for not visiting when i was in india recently.
Rashmi, keep up the great work
Crossfit Sri Ram Ashram is the real thing.
5 rounds for time
Back loaded lunges @85# 10 reps alternating
Jump lunges 50-40-30-20-10
AMRAP in 30 minutes of:
150lb. Deadlift, 5 reps
9 Box Jumps, 24 inch box
This is a great Hero WOD.
Last night performed DT at crossfit 414;
-9 Hang clean
-6 push jerk - all at 155Lb
finished in 8:20
Last night's WOD at Crossfit 414;
5 Rounds for time;
-9 Hang clean
-6 Push Jerk all at 155 Lb
Finished in 8:20 PR!
AMRAP 15 min
5 HPC 115
15 wall-ball 20#s
6 rounds + 4 wallballs
'DT' At www.crossfit941.com in bradenton florida
Vacation day 4/7.
AMRAP in 20 minutes of:
10 push ups
10 sit ups
20 double unders
9 rounds + 10 push ups. Simple gymnastics & metcon WOD.
22:20 Rx'd 400's x-country behind barn :)
Woke up with Chelsea: scaled half way (pull ups with elastic cord, push ups on knees)
Did Eva after lunch: 1,5pood KB swing, 30 pull ups with elastic cord (only negative in last round)
Before dinner did Lumberjack 20: 90kg DL, 1,5pood KB, 40kg OHSq, pull ups with elastic cord, 15" box jump (was the only one available), Rx'ed the squat cleans!
Cool down = 12km bike ride back home and a strole on the beach... Feel great!!!
Btw...pull-ups still suck...
In the garage this evening and decided to chalk up and hop on the pull up bar for a max rep set
30 pull-ups, new PR
Tabata Squat 20 sec intervals 10 second rest
Max reps of Muscle-ups in 4 minutes
Subbed 3 dips and 3 pullups for 1 muscle up
16 for squats
9 for subbed dips and pullups
total = 144
12min amrap from local box:
9 thrusters, 75#
12 med ball slam/burpees, 25#
5x + 9TH
I know we are all so happy about our personal records...first pullup, first handstand pushup, 20# pr on a snatch or whatever...but these Haiti videos really put things in perspective! If you haven't watched them you should! I was in Haiti with the Coast Guard back in the late 90s before the big earthquake. We built schools that probably aren't there anymore. We saw how excited the people were for us to be there and to be helping their communities! It was one of the most memorable times of my life!
Thank you Emily Beers for this series!!!
100 Burpees - because "I Love Burpees!"
Very good story in Haïti. It makes me want to go and help even more. Thanks for taking the time to record your adventure and to send it out to the comfortable world.