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Wednesday, December 2, 2009

Tuesday, December 02, 2009



Today's we had a hard and heavy metcon, which was:

"15"

5-10-15
Thrusters (60kg)
Box Jumps (24" or 30")

We saw some excellent results today!

A Paleo type hunter gather diet is actually......good for you!
http://www.ncbi.nlm.nih.gov/pubmed/19209185?dopt=Abstract

6 comments:

Matt said...

HOLY CRAP! That WOD was extremely demanding. Excellent programming coaches!

Great job today 6pm class, the intensity was electrifying.

11:52 as Rx'd
60 kgs
30" jumps.

One rep at a time!

Mel said...

Kudos to everyone!
Great energy in the box!
Very inspiring to coach and teach each and everyone of you who has the heart and commitment to get a better life and to increase the capability of handling the demands of life through CrossFit.

8:27 as rx'd
30 inch box jumps
60 kg Thrusters

See you all tomorrow. Peace.

Chandler W said...

This was a tough WOD, but I watched everyone pull through and push weight they thought would be too heavy. Nice work everyone I'm proud to have coached such a great group of people!

6:27
60kg Thrusters
30" Box Jumps

This one put me on the ground afterwords I was truly embracing the suck!

Travis Coombs said...

4:30. Scaled the thrusters to 50Kg.

30" box jumps are high after the thruster burnout...

Ryan said...

That was an awesome, Fran like, WOD. I went with 50kg to keep it fast and the intensity up. Good job to all who went heavy and really gained today.

50KG
30"
5:46

Steve Walker said...

Thanks, Travis!

28:22 as rx'd

L pull-ups need a little work....I put "new skin" on my wounds...That is the kind of pain that stays for awhile! Thanks, Chandler.