Burpee Challenge Day 53
Warmup
As Needed for Contest
Contest WOD
For Time:
Run 5K
September 4, 2010
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WOD Friday 072310
11 Responses to “WOD Friday 072310”
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
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3.33 miles 29:08 pace 8:41
*ATTENTION CFCM members that are participating in the SPARTAN 5K race on August 28th. For the next month we will be adding an Endurance portion to the weekly WOD’s. It will be on you to complete the endurance WOD’s throughout the week and post your times on the website. This will assist us in selecting teams for the upcoming events.
Today’s WOD is a 5K run, everyone that is signed up for the race needs to complete the 5K over this weekend and post your times.
Also every Saturday, begining July 31st, we will be be offering an endurance/obsatcle WOD at a surprise location.
On Sunday July 25th please check comments and I will post the endurance training for the upcoming week.
CFCM members that are not participating in the Spartan 5k, but want to complete the Endurance training are more than welcome.
Talk to you soon……
3 miles 25:10
Greg 32:32
Jose 21:15
Joe S 20:15
Nate 21:57
LT 26:13
Garey 26:13
PK 23:34
Steph 24:16
Phil 30:00
Roman 30:00
For those of you who are looking to improve your running form. Look at the above picture. What is different between me and the other girl in the photo???
Tim, it appears she is running on the back of her feet/ heels and hips and not bending knees. She also appears to be hotter than you and not flashing a gang sign
couldnt have said it better myself…..
Steve are you still a member here?? I only take shit from people who show up and actually workout!!
Tim, I am over at Curves now…better music
Oh nice. You should get Pat to go with you he would fit right in over there.
uh oh…you didn’t even go there….threw fkin Pat underthwe bus….even as an innocent bystander. Pat…I feel your pain, brother!