07.17.2009-Friday-Day 4

Hope SvW will be partaking in the goblet squats today.
Quick video on double-unders on the main site today. Bozz and Todd: On the Road Agin by CrossFit by Overload, CrossFit Journal Preview. CFJ has the entire 10-minute video.
In prep for the RedShed Games Competition – humerous video in the Affiliate Blog section: CrossFit BWI shares some super-secret trainer footage on how they created the 2008 Mid-Atlantic Hopper Challenge.

Hope SvW will be partaking in the goblet squats today.
Quick video on double-unders on the main site today. Bozz and Todd: On the Road Agin by CrossFit by Overload, CrossFit Journal Preview. CFJ has the entire 10-minute video.
In prep for the RedShed Games Competition – humerous video in the Affiliate Blog section: CrossFit BWI shares some super-secret trainer footage on how they created the 2008 Mid-Atlantic Hopper Challenge.

Great Job to everyone who ran yesterday!….can’t wait to run the next one with everyone.

Great Job to everyone who ran yesterday!….can’t wait to run the next one with everyone.

Daily record.com has a video of matts tatood leg

Daily record.com has a video of matts tatood leg

Great to meet everyone last nite!
Sorry to be a loser and miss this morning – Achilles are tore up from the run and am barely ambulatory today…
Back soon – dan

Great to meet everyone last nite!
Sorry to be a loser and miss this morning – Achilles are tore up from the run and am barely ambulatory today…
Back soon – dan

A “borrowed” KB and I can do this bonus on Sunday at the O’RedShed.
My legs were just shot today from the race.

A “borrowed” KB and I can do this bonus on Sunday at the O’RedShed.
My legs were just shot today from the race.

i’ll be at the next race, i’m looking to break 21, bonus workout was killer. could not catch my breath. good to be back

i’ll be at the next race, i’m looking to break 21, bonus workout was killer. could not catch my breath. good to be back

Day 1 modified, dips only:
Amber-6:38
Maria-6:05
Deb-5:38
Oliver-4:59
Day 1 modified, # only:
Beard-7:24, 115#
Diet Pepsi-5:20, 65#
Day 1 modified, dips and #:
John-10:23, 115#
McCoy-6:04, 95#
Melanie-4:16, 65#
Rosemary-5:45, 65#
Maryanne-5:56, 55#
Christine-9:43, 55#
Janice-6:49, 65#
Lisa-6:36, 55#
Larry-6:36, 115#
Danni-6:54, 35#
Day 1 rx’d:
Janine-7:56
CZ-6:18
VonRon-6:45
Randy-12:25
Matt-3:38
Bill-10:15
Scott-11:16
Bonus WOD, Tabata Mash-up: Goblet squats/kb swings 24kg (16kg), score total reps
Amber-144
Maria-236
Beard-113
Diet Pepsi-162
CZ-156
Matt-164
VonRon-148
Randy-152
McCoy-116
Bonus WOD, Max Meters in 3 minutes – rower:
Scott-826
Lisa-636
Janice-658
Oliver-768
Larry-706
Danni-659
John-764
Brian-784
McCoy-796
Randy-866
Bill-803
Melanie-774
Rosemary-675
Maryanne-508
Christine-634

Day 1 modified, dips only:
Amber-6:38
Maria-6:05
Deb-5:38
Oliver-4:59
Day 1 modified, # only:
Beard-7:24, 115#
Diet Pepsi-5:20, 65#
Day 1 modified, dips and #:
John-10:23, 115#
McCoy-6:04, 95#
Melanie-4:16, 65#
Rosemary-5:45, 65#
Maryanne-5:56, 55#
Christine-9:43, 55#
Janice-6:49, 65#
Lisa-6:36, 55#
Larry-6:36, 115#
Danni-6:54, 35#
Day 1 rx’d:
Janine-7:56
CZ-6:18
VonRon-6:45
Randy-12:25
Matt-3:38
Bill-10:15
Scott-11:16
Bonus WOD, Tabata Mash-up: Goblet squats/kb swings 24kg (16kg), score total reps
Amber-144
Maria-236
Beard-113
Diet Pepsi-162
CZ-156
Matt-164
VonRon-148
Randy-152
McCoy-116
Bonus WOD, Max Meters in 3 minutes – rower:
Scott-826
Lisa-636
Janice-658
Oliver-768
Larry-706
Danni-659
John-764
Brian-784
McCoy-796
Randy-866
Bill-803
Melanie-774
Rosemary-675
Maryanne-508
Christine-634

i think im going to need more weight on the hang power cleans next time.115??

i think im going to need more weight on the hang power cleans next time.115??