JM/ Samson Stretch 3 x 3
inchworms/ lunge pullback into hamstring stretch
iron cross/ scorpion kicks x 10 each leg
20 backward lunges (in place)
10 ring dips
cone drills
CrossFit WOD
6 x 400m holding best possible pace.
remain within 3 secs of your best time.
2 min rest
Annoucements:
- We need a strong showing of support at the Invitational. We have several athletes who are more than ready to compete. Please sign up before the end of the weekend to ensure you have a spot. It is going to be a great event and experience for all of the athletes. You will find new weaknesses but more importantly you will find out what you are physically and mentally able to handle in a workout.
- Schedule your performance review with Lamarr. All reviews must be complete before the 2/15/10.
- Sign up for the Get Dunked ody fat testing next Wednesday 2/10/10
- This Saturday we are hosting the Trigger Point Therapy seminar. This is a must if you have any shoulder impingements or range om motion issues. For more info click here.
"In this life we get only those things for which we hunt, for which we strive, and for what we are willing to sacrifice."
Results:
| Athlete | Round #1 | Round #2 | Round #3 | Round #4 | Round #5 | Round #6 | Total Time | ||
| Georgia | 01:23 | 01:28 | 01:31 | 01:33 | 01:33 | 01:26 | 08:54 | ||
| Mike | 02:00 | 01:54 | 01:52 | 01:58 | 01:58 | 01:55 | 11:37 | ||
| Big Mike | 01:34 | 01:39 | 01:40 | 01:44 | 01:44 | 01:45 | 10:06 | ||
| Julia | 01:52 | 02:00 | 01:46 | 01:53 | 01:58 | 01:56 | 11:25 | ||
| Cyndy | 01:47 | 01:43 | 01:42 | 01:42 | 01:37 | 01:35 | 10:06 | ||
| Ed | 01:29 | 01:27 | 01:31 | 01:31 | 01:31 | 01:31 | 09:00 | ||
| Sonia | Run/Walk Modification | ||||||||
| TJ | 01:26 | 01:24 | 01:24 | 01:31 | 01:31 | 01:31 | 08:47 | ||
| Mark | 01:27 | 01:24 | 01:24 | 01:24 | 01:24 | 01:23 | 08:26 | ||
| Shalina | 01:40 | 01:42 | 01:46 | 01:45 | 01:44 | 01:46 | 10:23 | ||
| George | 01:57 | 02:19 | 02:29 | 02:25 | 02:25 | 02:34 | 14:09 | ||
| RJ | 01:27 | 01:28 | 01:42 | 01:42 | 01:42 | 01:37 | 09:38 | ||
| Team WOD | |||||||||
| Paul | |||||||||
| Lamarr | |||||||||
| Sammy | |||||||||
| TJ | |||||||||
| Mihai | |||||||||
| Jeff | |||||||||
| Steve | |||||||||
| Ron | |||||||||
| Elvia | |||||||||
| Leslie | |||||||||
| Aimee | |||||||||
| Jerry | |||||||||
| Brian |
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