CrossFit Amelia Island

Monday, July 13, 2009

Warmup:

200 M Row

200 M Run

50 Abmat suitups

2 Rounds

WOD:

"CINDY"
5 Pullups

10 Pushups

15 Air squats

as many rounds as you can in 20 minutes

Happy Birthday HOLLEY!

12 comments:

Roy said...: Great Workout LT!!!!!; July 14, 2009 at 8:58 AM
kaze2tt said...: THANKS Les!!! Great workout ..... and Great stretch

did 15 full rounds, plus pull ups & push ups of the 16th then ran out of time

Tina; July 14, 2009 at 11:04 AM
joe waldrop said...: 19 rounds PR vs 13 rounds on feb 10
can I beg for no more pull ups tomorrow, last wednesday 60, 55 friday, 45 monday, plus todays; July 14, 2009 at 1:26 PM
Billie Jo said...: 15 full rounds + 5 pull ups; July 14, 2009 at 3:40 PM
Coach Lane said...: ahhhh.....Cindy. For me....got to learn to love it. Mindset similiar to FGB.

Today did a 70% effort Weightlifting (Olympic Style) WOD in prep for this weekend at the Melborne Open.
20 min Snatch Warm Up
Worked up to 70kg from Floor
15 min C and J Warm Up
Worked up to 100kg
Finished off with some Jerk Drives

Will go light again tomorrow and Thursday. Bar work only on Friday....

Took a small detour today to visit CrossFit SouthSide in Jax (www.crossfitss.com) and CrossFit West Jax (www.fieldhousegym.com) WOW!!! What great amounts of VAST space they have!!! I say that in the best way possible! it is truly awesome! Justin at CFSS has an UNBELIEVEABLE pull-up stucture that he has build and about 2500 sq ft. Tom at West Jax has about the same sq ft. and about 12 Weightlifting platforms. Both truly increadible Coaches and incredible facilities.

I hope everyone will reserve July 25th to come to CFSS and take the FREE Clean Clinic that I will be teaching. Justin has invited me to come Coach his athletes and I would love to bring any and all of you guys! I am sure we can fit another 20 peeps from CFAI into his space. Any takers?; July 14, 2009 at 5:21 PM
CD said...: First RX'd workout in 3.5 weeks
Cindy
14 Rnds; July 14, 2009 at 8:06 PM
apetroy said...: wow - another tough one.
I agree with joe - no more pullups this week.
11 rounds + 5 pullups.; July 14, 2009 at 9:42 PM
Ryan Laffoon said...: Whoo what a workout! No wonder they call her Leslie the Terrible! I got 17! I love the fact that it is just a murph without the running! What an awesome day!; July 15, 2009 at 8:32 AM
Pam said...: 9 1/2 rounds...this was another tough one...my abs are killing me this morning. good workout

Thanks; July 15, 2009 at 8:59 AM
Coach Tanner said...: 16 full rounds, 30 seconds to go...but had had enough. Sore today! Nice work everyone.; July 15, 2009 at 10:44 AM
Biagini said...: i got 15 in but had to sub in box dips for pushups at round 13. can barely move today. kristen; July 15, 2009 at 9:27 PM
Alyson said...: 15 rounds. love these workouts.; July 16, 2009 at 4:29 PM