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Lifting Ourselves and One Another

Friday, April 17, 2009


5 rounds for time:

400 m Run

15 Overhead Squats

Coach’s notes:  Guys use 95 lbs and gals use 60 lbs for overhead squats, or scale if needed.  Post time to complete to comments.

Comapre to March 23, 2008

CFC is pleased to offer an additional CrossFit KIDS class (this class is reserved for ages 8-12 years old only) on Mondays 4:00-4:45.  Class starts April 20.   
A $50/month KIDS membership allows for up to 2 CrossFit Kids classes per week.  Drop-in rate is $15/class.

Comments: 20

15:17 but scaled way back to 45 lbs. My upper body is still recovering from Wednesday’s pull-ups.

as rx’ed (65lbs) 17:03, (need to really work on running!) Thanks for the great strategy portion and workout James. EE and I are hoping that no other women show up today to do this wod-HAHA!

This is 6 in 5 days and I am in big need of rest, however, a big week for me with PBs on hang cleans and deadlift-thanks Brett. CrossFit ROCKS!!!

Modified due to shoulder “issues
5 rounds for time: 400m run, 15 Front squat at 135lb.

21:51 scaled to 45lbs and did a 400m row instead of running. After rowing it seemed to take me a long time to get the bar over my head.

15:20, scaled back to 42 lbs. Good Fun!

Scaled to 45#’s

Run on TM

used dowel for OHS – shoulder not cooperating with me today.

21:38 as rx’d REALLY need to work on the running!!!

17:13 scaled to 55lbs. Thanks Trevor for the great coaching. Any hints on what to do with a weak left shoulder??

ML 18:11 scaled to 42#s
D 17:18 scaled to 75#s, work on getting on heels
Thanks Trevor!

17:57…thanks for all the coaching today James, it was awesome!

I wonder how long we will last on the board Chantal…stellar work today my friend!

and since I apparently have no brain capacity today…I did the workout as rx’d

19:28 as rx’d.

Third round was terrible with the first 5 reps being off balance singles. I managed to get it back together after that though. I think I wasn’t locked out or something.

500m row sprint

As rx’d 15:12 sorry Chantal 🙂

great work by everyone tonight and super nice to coach you all again.
Colleen, I trust all is well.
Happy B-day Kimmer!!! what a great birthday present.

75#, 14:26

Personal training with Trevor tonight. Man, am I ever getting my money’s worth out of this membership.

Also, pretty sure I impinged a nerve slightly in my right shoulder. If my thumb and index are still tingling tomorrow I will not be pleased.

Congrats and Very Nice work, Kim! Happy Birthday…couldnt you have spent it on a patio downtown doing shots instead?

17:40 as Rx’d

14:45 as rx’d

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