It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, January 10, 2011

Work Week...

Warm-Up ~ Easy Jog for 300-400m / 3 Rounds of 9 Push Ups, 9 Pass Thrus / Burgener Warm-Up x 5 (45#)

Jelly Bean (as always...taken from CFJAX)
40 Double Unders
30 Box Jumps (24"/2-")
20 Thrusters (75#/45#)
10 Burpees

Finish with the Gymnastics WOD from 1/9
60s Handstand Hold (against wall if you cannot hold free...which most if us cannot[only Britt])
60s Hollow Hold
45s Handstand Hold
45s Hollow Hold
30s Handstand Hold
30s Hollow Hold
15s Handstand Hold
15s Hollow Hold
*15s to switch b/t holds...

Great WOD...11 people working out, giving everything they had.  Everyone had a different difficulty, but the common theme was MORE AIR!!!  Keep breathing and feeling like you were not going to pass out was the means of survival...getting reps when you could see was nice...Chasing Bertagnolski is tough! He is an animal!
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1 comment:

  1. AnonymousJanuary 10, 2011 at 1:51 PM

    Rapids Crew ~

    What a morning...lots of work being done and a great challenge.

    El Tigre' (6-2/205bwt) ~ 20:10
    Britt (6-0/155bwt) ~ 23:56
    Feidt (6-0/210bwt) ~ 28:28 (20")
    tb (5-10/188bwt) ~ 22:35
    Hansen* (5-11/170bwt) ~ 23:05
    Fiegl* (6-2/220bwt) ~ 25:10
    Biba* (6-0/175) ~ 25:53
    Reeder* ~ 26:42
    Ksionik* ~ 28:31
    Bender* ~ 30:05

    ReplyDelete

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