21-15-9 reps for time:-
OH Squat 50kg (35kg)
Pullup
Post time to comments.
"Back-off" weeks are an important and effective strategy to maintain long-term motivation and performance. No human on the planet can sustain continual high intensity. Every 3-4 weeks have a week of 80% intensity, and drop a session or two, to allow your body and mind to recover. You will come back with renewed vigor, a over time this strategy will yield greater consistency and a higher overall intensity.
OH Squat 50kg (35kg)
Pullup
Post time to comments.
"Back-off" weeks are an important and effective strategy to maintain long-term motivation and performance. No human on the planet can sustain continual high intensity. Every 3-4 weeks have a week of 80% intensity, and drop a session or two, to allow your body and mind to recover. You will come back with renewed vigor, a over time this strategy will yield greater consistency and a higher overall intensity.
Did Friday's WOD in 22:30
Have a great weekend CFB
Cody
Posted by: Cody | August 29, 2009 at 04:04 AM
7.30am:
Davin 8.45 25kg Jump Pull
Paul F 8.20 20 JPU
Anne K 7.45 20
Anna R 9.42 30
Shar D 7.56 BS JPU
Tony B DNF
John B 8.39 rxd
Gerard 5.15 25 JPU
Fern P 6.56 17.5 JPU
Emma Hill 7.26 17.5 JPU
Shane M 7.09 20 Fr Sq
Kerry W 8.14 20 JPU
Ellis C 11.11 20
Austin C 13.05 35
Greg H 10.05 30
Bill S 12.30 35
Patty D 6.30 15 JPU
Jimmy K 8.30 15
8.30am:
Gaz O 7.15 30
Abmanda C 5.44 20
Rach V 5.15 35 Back Sq
Kelsey 6.40 30 Fr Sq JPU
Tor 8.59 35
Karel 7.52 30 JPU
Lily 5.45 20 JPU
Posted by: Danny M | August 29, 2009 at 10:05 AM
Judging by the size of the 8:30 class I'd say a lot of people took your "Back off" week seriously, Matt. I was considering that myself this morning until I remembered that last night I'd gone to Freestyle Tout and had a chocolate macadamia brownie with choc fudge ice cream and chocolate syrup. I honestly think I had a mini heart attack.
Posted by: Karel | August 29, 2009 at 02:51 PM
Doug A 5:45 rxd
Posted by: Doug A | August 29, 2009 at 04:15 PM
Hello all, Virgil and I went and checked out Crossfit San Francisco yesterday. We took the Brisbane winter with us and did the noon workout at 33 degrees celsius. Their setup is outside under the Golden Gate Bridge with all the gear stashed in some old shipping containers, so it is quite basic. Us CFBers are very lucky to have so much equipment. I think 13 people turned up and they didn't have enough barbells so they changed the workout to dumbells instead... I kinda liked the outdoors aspect though.
Met some lovely people and had a great workout (though their pullup bar bit my hands - much rougher than ours). They did some cool warm up drills that I hadn't done before. Also, their T-shirts are v. cool! Matt, Adrian Boznan said to say hi.
Getting to CFSF was a big adventure as inititially I had tried to go to the 6am session (which meant I dragged myself out of bed after only 5 hrs of sleep after the plane trip), but the taxi driver got VERY lost so I had to abort - 1 hour round trip (for a 13 minute travel distance). Next attempt was slightly more successful, but the taxi driver still took wrong turns despite Virgil telling him which exit to take. On the way home we decided that we'd had enough of taxis, so walked along the beach for a bit (very pleasant) and then took a bus. The bus trip was hot and very crammed and it took over 45 minutes.
As much as I'd love to go back today, I'm going to give it a miss and do some holidaying (aka shopping) instead.
See you all next week :-)
Liz
Posted by: Liz | August 29, 2009 at 08:47 PM
Thanks for keeping us updated Liz, I hope you both have a great time!!!
Posted by: Dominic McKenna | August 30, 2009 at 01:14 PM
JBone 5:58 rxd
Posted by: jbone | August 30, 2009 at 03:03 PM