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:
Umm, that was a tough little workout...
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
Pretty good article. I'm sure the bloody hands will through a few people off.
Umm, you feeling ok after the tough wittle workout?
Umm, yeah... Are you feeling ok after the wittle "flat trail run" from yesterday?
Rich barely made it threw, the wod.
The second half of the wittle trail run was a wittle rocky, compliments of Susan.
What's the verdict on your Broad Street appearance?
Apparently the CrossFit Philly e-mail just went down. Thanks Pam for the shirt request.
can people stop saying wittle? that expression is trademarked by elmur fudd
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!
Rich... you missed the play on Pam's inability to spell.
BTW, m time is 0:00, can you beat that ?
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?
Pam's inability to spell? What exactly is "M" time?
"BTW, m time is 0:00, can you beat that ?"
wait, what?! what's going on here?
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.
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.
Doktor D visiting Crossfat Philly in the morning?
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?
No, it'll be flat and hard for Broad Street.
It better be flat and easy. Haven't you guys ever heard of taper time before a big race? I live for taper time!!!
Hard meaning pavement, terrible pavement.
Ooooooh. Good luck with that.
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