06.17.2010-Thursday-Day 4 Open Gym 3pm-7pm

Open Gym: 3pm-7pm

IMG01445 

Make-up a WOD you missed, or do:

"Michael"

3 rounds for time of:

800 meter run

50 back extensions

50 ghd sit-ups

 

Remember, there will be morning training only tomorrow…. so you can do the F50 today or on Saturday.

Awesome job by all so far this week!

 

crossfit.com

0 thoughts on “06.17.2010-Thursday-Day 4 Open Gym 3pm-7pm”

  1. Coach, looking forward to tackling the Filthy 50 tonight. I’m hoping to shave 15 minutes off my time considering I’ve only done this WOD once and it took me 45 minutes. Hopefully, I’m not setting my expectations too high but we will see.

  2. Coach, looking forward to tackling the Filthy 50 tonight. I’m hoping to shave 15 minutes off my time considering I’ve only done this WOD once and it took me 45 minutes. Hopefully, I’m not setting my expectations too high but we will see.

  3. Coach, looking forward to tackling the Filthy 50 tonight. I’m hoping to shave 15 minutes off my time considering I’ve only done this WOD once and it took me 45 minutes. Hopefully, I’m not setting my expectations too high but we will see.

  4. Coach, looking forward to tackling the Filthy 50 tonight. I’m hoping to shave 15 minutes off my time considering I’ve only done this WOD once and it took me 45 minutes. Hopefully, I’m not setting my expectations too high but we will see.

  5. Coach, looking forward to tackling the Filthy 50 tonight. I’m hoping to shave 15 minutes off my time considering I’ve only done this WOD once and it took me 45 minutes. Hopefully, I’m not setting my expectations too high but we will see.

  6. Coach, looking forward to tackling the Filthy 50 tonight. I’m hoping to shave 15 minutes off my time considering I’ve only done this WOD once and it took me 45 minutes. Hopefully, I’m not setting my expectations too high but we will see.

  7. Coach, looking forward to tackling the Filthy 50 tonight. I’m hoping to shave 15 minutes off my time considering I’ve only done this WOD once and it took me 45 minutes. Hopefully, I’m not setting my expectations too high but we will see.

  8. Lisa (7 days left!!!)

    awesome action photos of the Garry’s yesterday! Janice, OHS looks awesome!!!
    J9 – did seeing the bears help your time on the trails at all? LOL
    Go CKL! Echoing Shannon…I believe you can do it too!

  9. Lisa (7 days left!!!)

    awesome action photos of the Garry’s yesterday! Janice, OHS looks awesome!!!
    J9 – did seeing the bears help your time on the trails at all? LOL
    Go CKL! Echoing Shannon…I believe you can do it too!

  10. Lisa (7 days left!!!)

    awesome action photos of the Garry’s yesterday! Janice, OHS looks awesome!!!
    J9 – did seeing the bears help your time on the trails at all? LOL
    Go CKL! Echoing Shannon…I believe you can do it too!

  11. Lisa (7 days left!!!)

    awesome action photos of the Garry’s yesterday! Janice, OHS looks awesome!!!
    J9 – did seeing the bears help your time on the trails at all? LOL
    Go CKL! Echoing Shannon…I believe you can do it too!

  12. Lisa (7 days left!!!)

    awesome action photos of the Garry’s yesterday! Janice, OHS looks awesome!!!
    J9 – did seeing the bears help your time on the trails at all? LOL
    Go CKL! Echoing Shannon…I believe you can do it too!

  13. Lisa (7 days left!!!)

    awesome action photos of the Garry’s yesterday! Janice, OHS looks awesome!!!
    J9 – did seeing the bears help your time on the trails at all? LOL
    Go CKL! Echoing Shannon…I believe you can do it too!

  14. Lisa (7 days left!!!)

    awesome action photos of the Garry’s yesterday! Janice, OHS looks awesome!!!
    J9 – did seeing the bears help your time on the trails at all? LOL
    Go CKL! Echoing Shannon…I believe you can do it too!

  15. No running, just biking!
    I didn’t get my lesson from the Garrys on bear survival…but I was able to make a quick decision. Led me to explore other trails. No pics of the bears, just of the morning sunrise.
    Paleo up prior to the filthy tomorrow.

  16. No running, just biking!
    I didn’t get my lesson from the Garrys on bear survival…but I was able to make a quick decision. Led me to explore other trails. No pics of the bears, just of the morning sunrise.
    Paleo up prior to the filthy tomorrow.

  17. No running, just biking!
    I didn’t get my lesson from the Garrys on bear survival…but I was able to make a quick decision. Led me to explore other trails. No pics of the bears, just of the morning sunrise.
    Paleo up prior to the filthy tomorrow.

  18. No running, just biking!
    I didn’t get my lesson from the Garrys on bear survival…but I was able to make a quick decision. Led me to explore other trails. No pics of the bears, just of the morning sunrise.
    Paleo up prior to the filthy tomorrow.

  19. No running, just biking!
    I didn’t get my lesson from the Garrys on bear survival…but I was able to make a quick decision. Led me to explore other trails. No pics of the bears, just of the morning sunrise.
    Paleo up prior to the filthy tomorrow.

  20. No running, just biking!
    I didn’t get my lesson from the Garrys on bear survival…but I was able to make a quick decision. Led me to explore other trails. No pics of the bears, just of the morning sunrise.
    Paleo up prior to the filthy tomorrow.

  21. No running, just biking!
    I didn’t get my lesson from the Garrys on bear survival…but I was able to make a quick decision. Led me to explore other trails. No pics of the bears, just of the morning sunrise.
    Paleo up prior to the filthy tomorrow.

  22. Good job DP! I didn’t make sub 30 but he still let me come home tonight. Still beat my time by 10 min so I’m happy with that. Thank you to Shannon & Melanie for cheering me on!

  23. Good job DP! I didn’t make sub 30 but he still let me come home tonight. Still beat my time by 10 min so I’m happy with that. Thank you to Shannon & Melanie for cheering me on!

  24. Good job DP! I didn’t make sub 30 but he still let me come home tonight. Still beat my time by 10 min so I’m happy with that. Thank you to Shannon & Melanie for cheering me on!

  25. Good job DP! I didn’t make sub 30 but he still let me come home tonight. Still beat my time by 10 min so I’m happy with that. Thank you to Shannon & Melanie for cheering me on!

  26. Good job DP! I didn’t make sub 30 but he still let me come home tonight. Still beat my time by 10 min so I’m happy with that. Thank you to Shannon & Melanie for cheering me on!

  27. Good job DP! I didn’t make sub 30 but he still let me come home tonight. Still beat my time by 10 min so I’m happy with that. Thank you to Shannon & Melanie for cheering me on!

  28. Good job DP! I didn’t make sub 30 but he still let me come home tonight. Still beat my time by 10 min so I’m happy with that. Thank you to Shannon & Melanie for cheering me on!

  29. DP-
    Nice work! My best F50 was 19:59.9.
    However, never attempted on the 24″ box. Wall balls at 20# of course made me want to cry. Same advice as last time…do NOT drop the empty bar on your foot…it hurts!
    CKL-
    Nice improvement!
    Melanie-
    How are you hands?
    Also, my body is not programmed to sleep in.

  30. DP-
    Nice work! My best F50 was 19:59.9.
    However, never attempted on the 24″ box. Wall balls at 20# of course made me want to cry. Same advice as last time…do NOT drop the empty bar on your foot…it hurts!
    CKL-
    Nice improvement!
    Melanie-
    How are you hands?
    Also, my body is not programmed to sleep in.

  31. DP-
    Nice work! My best F50 was 19:59.9.
    However, never attempted on the 24″ box. Wall balls at 20# of course made me want to cry. Same advice as last time…do NOT drop the empty bar on your foot…it hurts!
    CKL-
    Nice improvement!
    Melanie-
    How are you hands?
    Also, my body is not programmed to sleep in.

  32. DP-
    Nice work! My best F50 was 19:59.9.
    However, never attempted on the 24″ box. Wall balls at 20# of course made me want to cry. Same advice as last time…do NOT drop the empty bar on your foot…it hurts!
    CKL-
    Nice improvement!
    Melanie-
    How are you hands?
    Also, my body is not programmed to sleep in.

  33. DP-
    Nice work! My best F50 was 19:59.9.
    However, never attempted on the 24″ box. Wall balls at 20# of course made me want to cry. Same advice as last time…do NOT drop the empty bar on your foot…it hurts!
    CKL-
    Nice improvement!
    Melanie-
    How are you hands?
    Also, my body is not programmed to sleep in.

  34. DP-
    Nice work! My best F50 was 19:59.9.
    However, never attempted on the 24″ box. Wall balls at 20# of course made me want to cry. Same advice as last time…do NOT drop the empty bar on your foot…it hurts!
    CKL-
    Nice improvement!
    Melanie-
    How are you hands?
    Also, my body is not programmed to sleep in.

  35. DP-
    Nice work! My best F50 was 19:59.9.
    However, never attempted on the 24″ box. Wall balls at 20# of course made me want to cry. Same advice as last time…do NOT drop the empty bar on your foot…it hurts!
    CKL-
    Nice improvement!
    Melanie-
    How are you hands?
    Also, my body is not programmed to sleep in.

  36. Day 4 modified:
    Lou-27:19
    Ken-Day2
    Keith-Day2
    Lisa-Day3
    CK-39:24
    Day 4 rx’d:
    Mike-28:15
    Cheryl-28:19
    Adriana-43:43
    Melanie-Day3
    F50 (stats posted tomorrow)
    VR
    Randy
    DP
    CKL
    Charlie
    Strength
    Shannon
    Ken

  37. Day 4 modified:
    Lou-27:19
    Ken-Day2
    Keith-Day2
    Lisa-Day3
    CK-39:24
    Day 4 rx’d:
    Mike-28:15
    Cheryl-28:19
    Adriana-43:43
    Melanie-Day3
    F50 (stats posted tomorrow)
    VR
    Randy
    DP
    CKL
    Charlie
    Strength
    Shannon
    Ken

  38. Day 4 modified:
    Lou-27:19
    Ken-Day2
    Keith-Day2
    Lisa-Day3
    CK-39:24
    Day 4 rx’d:
    Mike-28:15
    Cheryl-28:19
    Adriana-43:43
    Melanie-Day3
    F50 (stats posted tomorrow)
    VR
    Randy
    DP
    CKL
    Charlie
    Strength
    Shannon
    Ken

  39. Day 4 modified:
    Lou-27:19
    Ken-Day2
    Keith-Day2
    Lisa-Day3
    CK-39:24
    Day 4 rx’d:
    Mike-28:15
    Cheryl-28:19
    Adriana-43:43
    Melanie-Day3
    F50 (stats posted tomorrow)
    VR
    Randy
    DP
    CKL
    Charlie
    Strength
    Shannon
    Ken

  40. Day 4 modified:
    Lou-27:19
    Ken-Day2
    Keith-Day2
    Lisa-Day3
    CK-39:24
    Day 4 rx’d:
    Mike-28:15
    Cheryl-28:19
    Adriana-43:43
    Melanie-Day3
    F50 (stats posted tomorrow)
    VR
    Randy
    DP
    CKL
    Charlie
    Strength
    Shannon
    Ken

  41. Day 4 modified:
    Lou-27:19
    Ken-Day2
    Keith-Day2
    Lisa-Day3
    CK-39:24
    Day 4 rx’d:
    Mike-28:15
    Cheryl-28:19
    Adriana-43:43
    Melanie-Day3
    F50 (stats posted tomorrow)
    VR
    Randy
    DP
    CKL
    Charlie
    Strength
    Shannon
    Ken

  42. Day 4 modified:
    Lou-27:19
    Ken-Day2
    Keith-Day2
    Lisa-Day3
    CK-39:24
    Day 4 rx’d:
    Mike-28:15
    Cheryl-28:19
    Adriana-43:43
    Melanie-Day3
    F50 (stats posted tomorrow)
    VR
    Randy
    DP
    CKL
    Charlie
    Strength
    Shannon
    Ken

  43. Great job CKL. Lisa good luck with labor, delivery and baby if I don’t see you before the big day!
    Coach I am back next week. I had cortisone to the shoulder and I can start back. Cant wait. I am feeling prety miserable because nothing I do is like the shed.

  44. Great job CKL. Lisa good luck with labor, delivery and baby if I don’t see you before the big day!
    Coach I am back next week. I had cortisone to the shoulder and I can start back. Cant wait. I am feeling prety miserable because nothing I do is like the shed.

  45. Great job CKL. Lisa good luck with labor, delivery and baby if I don’t see you before the big day!
    Coach I am back next week. I had cortisone to the shoulder and I can start back. Cant wait. I am feeling prety miserable because nothing I do is like the shed.

  46. Great job CKL. Lisa good luck with labor, delivery and baby if I don’t see you before the big day!
    Coach I am back next week. I had cortisone to the shoulder and I can start back. Cant wait. I am feeling prety miserable because nothing I do is like the shed.

  47. Great job CKL. Lisa good luck with labor, delivery and baby if I don’t see you before the big day!
    Coach I am back next week. I had cortisone to the shoulder and I can start back. Cant wait. I am feeling prety miserable because nothing I do is like the shed.

  48. Great job CKL. Lisa good luck with labor, delivery and baby if I don’t see you before the big day!
    Coach I am back next week. I had cortisone to the shoulder and I can start back. Cant wait. I am feeling prety miserable because nothing I do is like the shed.

  49. Great job CKL. Lisa good luck with labor, delivery and baby if I don’t see you before the big day!
    Coach I am back next week. I had cortisone to the shoulder and I can start back. Cant wait. I am feeling prety miserable because nothing I do is like the shed.

  50. Hands are getting better Janine- the bar tonight didn’t help (the weight bar that is); I am hoping a couple days off and a soaking in the ocean this weekend helps.

  51. Hands are getting better Janine- the bar tonight didn’t help (the weight bar that is); I am hoping a couple days off and a soaking in the ocean this weekend helps.

  52. Hands are getting better Janine- the bar tonight didn’t help (the weight bar that is); I am hoping a couple days off and a soaking in the ocean this weekend helps.

  53. Hands are getting better Janine- the bar tonight didn’t help (the weight bar that is); I am hoping a couple days off and a soaking in the ocean this weekend helps.

  54. Hands are getting better Janine- the bar tonight didn’t help (the weight bar that is); I am hoping a couple days off and a soaking in the ocean this weekend helps.

  55. Hands are getting better Janine- the bar tonight didn’t help (the weight bar that is); I am hoping a couple days off and a soaking in the ocean this weekend helps.

  56. Hands are getting better Janine- the bar tonight didn’t help (the weight bar that is); I am hoping a couple days off and a soaking in the ocean this weekend helps.

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