Pam, Alisa, and Leslie - post workout....Warm-up - CrossFit East
5 Pull-ups
10 Push-ups15 Air Squats
20 KB Swings
(3 rounds)
WOD
Run 400m
One arm DB Press Lunges (m=20-30, w=10-15) - Righ+Left = 1 step
Pull-ups
21-15-9
*Press DB up as you stand up from each lunge
*Press DB up as you stand up from each lunge
**As you lunge, complete 21 DB shoulder presses w/right arm within 1st round ...then...as you complete the other 21 lunges switch to the other arm. Same for next rounds
***IF you are doing jumping pull-ups - complete 2x as many as prescribed.
14 comments:
In an effort to continue to challenge and dangle a carrot in front of students.....we have developed a "Shirt Sytem". This opportunity for advancement recognizes achievement within CFAI based on the color of our Performance Wear shirts.
The system is similar to a martial arts ‘belt system’, and is defined on the dry erase board:
The rules of the game are easy:
•Each new student of CFAI receives a complimentary BLUE Performance Wear t-shirt after 3 months of membership OR the level of shirt in which they qualify. In other words, each student, will be allowed 1 complimentary Performance Wear t-shirt. We do this to congratulate the student for sticking with the program.
•As of May 1, 2008, a cotton shirt of the students choice is given to each student upon joining the CFAI family.
•In order to achieve a Red or White Performance wear shirt, each student must achieve benchmarks listed on the dry erase board.
•Any student may purchase any Perfomance Wear shirt at any time. Each purchase will be equivalent to the level of shirt the student has qualified for.
•Any student may purchase a Performance Wear Shirt (color) less than their current level of achievement at any time.
•CFAI will wear our BLUE shirts to all events, races, runs, to show our support for CFAI, for each other, and to represent ourselves as a team.
Cost of Performance Wear shirts = $30
Low on gas after yesterday's ride. Time 20:58 w/ 2x pullups. Need to get back in Zone. richard
20:12 w/ double (jumping) push-ups. I too was out of gas, but unlike Richard, have no good reason ....just not into it this a.m.
Tina
21:32 was out of breath, which is what I need.
First week of crossfit, I made it and love it. Thanks to everyone for the encouragement. Not so crazy about the pullups...ouch..
15:22 2x pull-ups. Out of gas also today. Sleept for 2 hours after the WOD. Hope Tuesday is better
18:30 2X pull-ups. Tough one today. Amy
12:53 this was a tough one. LT was right it was harder than it looked. 2x's on the pull-ups. i hope one day to be able to be a big girl and do real pull ups like shannon. :)
14:33 as rx'd, 25#--this was a super tough workout. My lungs would have cussed if they knew how, maybe even twice..
I'm tired...
Monday was a very tough workout, had a hard time breathing after running. I was wore out by the time I made it home, but this morning I feel great.
After Monday nights workout, I went home took a HOT bath & went to bed!!! Whew!!
18:04 with 20lb on lunges - pull up bar got slippery in the rain.
Awesome work out! It needs a name.
Not my favorite workout, but I seem to be saying that a lot lately! I think I need more sleep and more good food???
I did 2x on the pull-ups and 15# for the DB Lunges.
Time: 15:53.
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