Sunday, April 27, 2008

Up The River, Down The River



Monday WOD

9-15-21-15-9 each side

Push Press
Kettlebell Sumo Deadlift
High Pulls
Walking Lunges

Perform 9 push presses on the left, then right, 9 kb sumo deadlifts with the left, then the right, 9 high pulls with the left then the right, then 9 walking lunges per leg, 15 of each, 21, 15, and 9 again.


"I seldom end up where I wanted to, but almost always end up where I need to be." -Douglas Adams

22 comments:

Rich said...

Umm, that was a tough little workout...

Susannah said...

There's an interesting article about CF in the May issue of Muscle and Fitness. Here's a link to a CF affiliate site, where they've posted a PDF version of the article, "Sweat Storm," to download...

http://www.crossfittroy.com/2008/04/muscle-fitness.html

Pamela MacElree said...

Pretty good article. I'm sure the bloody hands will through a few people off.

Umm, you feeling ok after the tough wittle workout?

Rich said...

Umm, yeah... Are you feeling ok after the wittle "flat trail run" from yesterday?

Kettlebell Athletics said...

Rich barely made it threw, the wod.

Pamela MacElree said...

The second half of the wittle trail run was a wittle rocky, compliments of Susan.

What's the verdict on your Broad Street appearance?

Rob said...

Apparently the CrossFit Philly e-mail just went down. Thanks Pam for the shirt request.

Gregory K said...

can people stop saying wittle? that expression is trademarked by elmur fudd

Rich said...

JCB - Barely? Thanks buddy! What was your time on this month's WOM? Or last month's? Or February's? Or January's??? ;)

Pam - still need to figure out if I'm doing the City Chase. Greg's looking for a partner I may do it with him unless we can talk him into Broad Street!!

Greg - seems like you have a wittle decision to make - Broad Street or City Chase?

Th.. TH... That's all folks!

Kettlebell Athletics said...

Rich... you missed the play on Pam's inability to spell.

Kettlebell Athletics said...

BTW, m time is 0:00, can you beat that ?

Pamela MacElree said...

I personally like Elmur Fudd, and have asked his permission to use the word as often as I please.

So Gwreg, what's your decision on wunning the Browd Run this weekend?

Rich said...

Pam's inability to spell? What exactly is "M" time?

"BTW, m time is 0:00, can you beat that ?"

Gregory K said...

wait, what?! what's going on here?

Aaron said...

man, i hope i dont have a typo in here and get made fun of! great workout tonight all. great effort all around.

Pam- are you guys doing a run any time soon? id be there if im off. let me know.

Pamela MacElree said...

Either way Aaron, you'll get your ass reamed for something. It's a tough but loving crowd.

We might run a few miles on Wednesday morning. I'll post for sure tomorrow.

Sam L said...

Doktor D visiting Crossfat Philly in the morning?

Susannah said...

Yeah, like wearing a sweatshirt a billion sizes too big...that just spells mockery all over!

Is the run going to be in the woods?

Pamela MacElree said...

No, it'll be flat and hard for Broad Street.

SusanHurrey said...

It better be flat and easy. Haven't you guys ever heard of taper time before a big race? I live for taper time!!!

Pamela MacElree said...

Hard meaning pavement, terrible pavement.

SusanHurrey said...

Ooooooh. Good luck with that.