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Lifting Ourselves and One Another

Sunday, January 31, 2010

As many rounds in 20 minutes:


20 Walballs (unbroken)

15 Pull-ups


Coach’s notes:  Guys use 20 and gals 14 lb wallball to 10 feet.  Post number of rounds to comments.

Comments: 14

7 rounds + 20 WBs and 5 PUs. Brutal! I really need to practice wallballs more often.
Great work today Gina, you are one tough lady to try to keep up with.
Thanks coaches!

3 pull-ups short of 8 rounds. Should have pushed a bit harder but after failing round three twice on rep 15 I wanted to make each round count.

4 rounds + 20 WB’s. Couldn’t get the Pull ups need to work on strengthening them as I found WB’s not overly Challenging.

as rx’d 7 rounds + 10 WB
who knew that getting to 20 would be hard work!
good job Nancy and Chelsea
where were all the other crossfitters!?

7 rounds + 8 WBs as rx’d. Thanks Stacy, that was a tough one mentally.

Tough WOD!!…unbroken reps are hard!!

Blaine…you must be sick of pull ups! 🙂

Rick with 12# WB 7 rounds plus 20 WB & 5 pull-ups
Adelle with 8# 5 rounds plus 15 WB (first 2 rounds were unassisted pull-ups then used the purple band) Also, dropped the ball at 18 on round 4 so got to do another 20 – those unbroken WB are really tough.
Thanks for the coaching.

ok, I really wanted to come this morning – but I held off for strength this afternoon!
Nice work to everyone above!!!

I lost my Timex Iron man watch today and I think that I left it at CFC. If anyone finds it please post so I can pick it up. Thanks, Kelly

Steve….. yeah, a little bit ;).

Hey TTer’s
Great class-make sure to post your amazing numbers for today and this week (homework). Todd and Chantal

Here is the Raw Chocolate Pudding Recipe:
1 cup, 2 servings

1/4 c. pitted medjool dates, soaked*
1/4 c. agave
1/2 tsp. vanilla extract
3/4 c. mashed avocados (1 1/2 avocados)
1/4 c. plus 2 tbsp. unsweetened cocoa or carob powder
1/4 c. water or almond milk
1 ripe banana

Blend in a food processor or blender until smooth. You can add more water if it’s too thick. I add the agave last because I find sometimes you don’t need it with the sweetness of the dates and banana. Or if you don’t have dates use agave.

Thanks Chantal and Todd for a great strength class.

Scaled to 65Ibs and 1.5 pd.


Yuk! :S

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