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0 thoughts on “120311 Rest Day”

  1. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  2. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  3. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  4. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  5. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  6. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  7. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  8. J9

    So true!!!!
    What determines your ultimate success in CrossFit is this:
    1. Consistency in your training.
    2. Practicing the skills.
    3. Demonstrating perfect form in practice.

  17. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

  18. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

  19. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

  20. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

  21. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

  22. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

  23. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

  24. J9

    SK1_
    For time:
    21-15-9
    chest to bar pull-ups
    burpees onto a 45# plate
    (10# vest required)
    Christian-8:30
    NewScott-11:00
    W-9:45
    JoeG-7:22
    Scott-6:54
    Marc-7:16
    Randy-8:00
    Colin-5:28
    DP-8:02
    Kat-9:41
    SK2_
    3 rounds for time of:
    7 muscle-ups
    300m row
    Marc-9:41
    Pat-7:43
    Colin-6:48
    Rich-8:23
    Christian-8:42
    SK3_
    AMRAP in 7:00 of:
    5 thrusters – 155/105
    50 double unders
    MVR-4+16
    JoeG-2+28
    Kate-3+6
    CKL-2+4
    CFE:
    C2:
    2×5 minute intervals; 2 minute recovery in between each interval
    5×1 minute intervals; 30 second recovery in between each interval
    Pat-3978
    CKL-3504
    MikeC-3646
    Shannon-3666
    Scott-4092
    Janice-3302
    J9-3725
    Amy-3198
    Marc-4002
    Keith-3479
    Kieran-3880
    Randy-4143
    Carrie-3334
    Kate-3622

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