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Lifting Ourselves and One Another

Thursday, April 24, 2008


“Fight Gone Bad”


Sumo Deadlift High Pull (SDLHP)

Box Jump, 20″

Push Press

Row (cal)


Coach’s notes:  In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Gals use 55lbs. for the SDLHP and the push press and guys 75 lbs.  Add your points and post them to comments.

Compare to Thursday, March 20, 2008  

Important reminder to current participants!  The deadline to save current class spots is April 25, so sign up now to secure a spot before they`re gone!  Click here for a registration form.

Comments: 8

How many times do you repeat……once?

repeated for three rounds.

No access to rower so did April 13th workout:
400m run, 25 knees to elbows 25, situps x5

My first FGB. As Rx’d except:
– Wall ball was 8kg (17.6lb)
– Paused my watch for 15-20sec to run over to the rower at the other end of gym.

Round 1/2/3/total: 98/80/77/255.

Post: Handstand and HSPU practice. Did my first 2 full ROM HSPU, failed on 3rd with my forehead against the floor….and more of my daily squat therapy.

-9′ wall balls, thinking this was correct. I have been corected that it should have been 10’… Next time.
-22# Wall Balls
-21.5″ box jumps
-did not “pause my watch” as I stumbled over to the rowing machine

Congrats to Pierre on the HSPU’s, he came close on the third one!

outdoor class:

tabata squats, push ups and sit ups (yes in the snow) and then some weird race where everyone kept falling in the snow…at first very cold…then warm…then wet from the snow…but it was fun (in a painful way)

Switched to Crescent Heights outdoor class – Thanks for the free ‘special’ workout mats CrossFit!!

We did tabata snow-style. Great class!

PS. The ‘special’ workout mats we got were garbage bags in case anyone is wondering. 🙂

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