I asked for your success stories, here is one from Mike:
"7 mile hill loop in LG, personal best beginning of Nov. prior to starting CFSC: 56:13.
3 months of CFSC later, no long running to speak of minus our workouts. New Personal Best: 54:02. Kick ass, felt stronger, was able to keep a more sustained high HR pace. Felt awesome! Not to mention in 3 months my deadlift has gone up by 50lbs as well!"
This is just one more example of how short and intense workouts can help you go long.
Have a story? Send it to me!! Nice work Mike!
Workout for Tomorrow:
Benchmark week continues!!!!!!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Possible strength component after we finish this workout
Awesome pic's of John Ice Climbing!
Your fran times
Thruster video tomorrow, please email me if you want anything else explained in a video.
JoJo's comments yesterday were spot on - couldn't agree more! But jeez, JoJo, did you have to use the words "half a century"?!?!
Posted by: Mickey T | February 23, 2010 at 09:55 PM
SNAP! Feelin the new banner for the site Jason!
Jojo and Mickey are on their way to the games!
That's a beautiful looking white board... awesome work everyone!!
Posted by: DH | February 23, 2010 at 10:13 PM
I just PR on fran. I did in 10:22 yesterday, a year ago, I did it in 14:20. I was just wondering, can I do Fight Gone Bad tomorrow ??
Posted by: Casey | February 23, 2010 at 10:14 PM
nevermind, thought you did FGB today Tuesday.
Posted by: Casey | February 23, 2010 at 10:16 PM
@ Mickey: ha ha! Honestly, the age thing does not sink with me-- at least, not yet!
Casey, I'll need to do FGB with you too since I've never done it. Actually, I just realized I need to get a few benchmarks under my belt! Congrats on your PR! (I saw that on BTWB)
Posted by: Jojo | February 23, 2010 at 10:34 PM
When I first showed up at a crossfit I had certainly had some xtra weight to go around (mad titties) clocking in at about 230-240 and mean pack a day habit of Marlboro reds, first workout that was ever thrown at me was the filthy which I cheated the entire way threw and still put in a whopping 45 minute time to set a record of the longest time to ever appear at the box, since being here at santa clara I have trimmed down to 190 pounds Kicked smoking 100% because I simply coughed and choked out every bit of tar that was flooding my body, stronger quicker and better at everything I do, and redeemed my filthy 50 at 22:07 and I think I could go faster. Thank you crossfit if I could only quit drinking LOL!
Posted by: Gary | February 23, 2010 at 11:59 PM
lol @ Gary's If i could only quit drinking. Great story from both Mike and Gary.
I wonder how I'm going to do my double unders today?
Posted by: Sal | February 24, 2010 at 02:59 PM
Just got some jump ropes!
Posted by: Jason | February 24, 2010 at 03:17 PM