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Just a quick update as I'm on a plane to the Crossfit games in T-minus 7 hours... crazy, but who booked that friggin 6:20am flight anyway? (hee, hee, oops...)
Monday: WOD - Fran (for time)
- 21 Thrusters @ 95lbs;
- 21 pull-ups;
- 15 thrusters;
- 15 pull-ups;
- 9 thrusters;
- 9 pull-ups.
My time, a full 2 minutes faster than my last time, was a new
PR at 4:16. Painful 4:16 at that. I'm doing this WOD again on August 4th on Urban Rush with Crossfit Kitsilano where I'll be shooting for a sub 4:00 minute time. Wish me luck.
Tuesday: WOD - hit Studeo 55 for a guest workout (programmed by Jeremy Edward - great WOD BTW!)
Technique: Deadlift (5x5 @ 80% of max)
- 5 x 225 lbs
- 5 x 315 lbs
- 5 x 365 lbs
- 5 x 405 lbs
- 5 x 365 lbs
WOD: Partner Workout (5 rounds for time)
- 10 Deadlifts (each) (135/95)
- 20 Pushups on the Bar (each)
- 40 Lateral Jumps Over the Bar (each)
- Strip off the bar one partner carries a plate to the green room and does 4 plate push lengths. On return the other partner takes the other plate and does the same.
- Partner Carry to the far wall in the green room and back, anyway, anyhow. (each)
Reuben and I crushed this
WOD in just under 23 minutes. Was a great hit! Thanks Jeremy!
Wednesday WOD at the Beach
For time complete:
- 800 meter run
- 20 x pull-ups
- 30 x push-ups
- 40 x sit-ups
- 50 x squats
- 40 x sit-ups
- 30 x push-ups
- 20 x pull-ups
- 800 meter run
My
time to complete was 14:50
(a full 1:20 behind Fynn). Better luck next time!
Now off to the Crossfit Games - good luck to all the Canada West competitors! I'll be cheering for you.