March 2, 2007
Crossfit Challenge in Alexandria, VA
Lunge series, Hip Mobility
Technique work: Squat, Pushup
1. Baseball - 10 minutes - Create 4 bases:
First = 10 Kettlebell Swings
Second = 10 Pushups
Third = 10 Knee’s 2 Elbow
Home = 10 Squat jumps
Cross Home and mark a run for your team
We played for 10 minutes
Today it was Men 14 - Women 15!
I used a 24 kg kb, and managed 5 rounds, I slowed down a little here to try to keep the guys together. Rather than jumping ahead.
2. Fran-like - As many rounds in 5 minutes
15 Dumbbell thrusters
30 Jumping Pullups
-40# DB's only managed 2 rounds, the thrusters really slowed me down here.
3. Final sprint - 3 rounds for time
15 Kettlebell High pulls
-First 2 rounds I used the 24 kg kb and did snatch pulls for the 1st round, high pulls for the second and for the last round I used the 36 kg? kb.
-The situps are what slowed me down here the most.
Good workout a lot of fun and plenty of intensity from the other people to go around.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."