Friday, August 14, 2009

Sat - Aug 15

Coach Lane with CrossFit founder Greg Glassman -
back in 2006 - when it first began for
CrossFit Amelia Island
Warm Up:
300 Jump Ropes
500m Row
30 PVC Pass Throughs
30 Sec Handstand
(2 rounds)

Skill:
OHS
WOD: "Nancy"
400m Run
15 OHS
(3, 4, or 5 rounds)
Dudes = 55, 75, or 95 lbs
Ladies = 25, 45, or 65 lbs

LT and Doug with CF Basic Barbell Coach Mark Rippetoe in 2007
at

6 comments:

  1. RoyAugust 15, 2009 at 10:16 AM

    Great workout!
    15:12 75#

    ReplyDelete
  2. LeanneAugust 15, 2009 at 10:19 AM

    21:52 5x 25#

    More weight next time.

    ReplyDelete
  3. joe waldropAugust 15, 2009 at 11:12 AM

    75 lbs 16:43 vs 22:39 on 12-29-08 need to graduate to 95 lbs

    ReplyDelete
  4. Coach LaneAugust 15, 2009 at 12:02 PM

    Thanks to AJ from CF Quanico for coming in today.

    Great group of 15 peeps. Thanks to everyone for sharing bars and personal space...also keeping the Fire Drill as organized as possible. Great looking OHS today! I can tell everyone is forcing form...and NOT weight.

    ReplyDelete
  5. guard runnerAugust 16, 2009 at 1:54 AM

    hi from italy

    ReplyDelete
  6. Billie JoAugust 16, 2009 at 11:31 AM

    Around 20 min (my watch stopped)
    4 Rounds
    45lbs (thanks to Wakumba I have a bar now!)

    ReplyDelete