workout of the day

Saturday 100911


"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

Compare to 100530.

"The Zone Chronicles: Post-Workout Nutrition Part 4" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

"Mic'd Up with Jeff Tucker" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

Announcing the Live Webcast: CrossFit/USAW Open.

"High-intensity fitness programs to be reviewed", Marine Corps Times.

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has"
- Epictetus

Any dropping of the elbows can be the difference between a made or missed lift.