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May 15, 2007
Back on Track
Wednesday 070516
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Also please note the STEVE COTTER KETTLEBELL WORKSHOP will be held at Fighthouse
http://www.fighthouse.com/index.html
122 West 27th Street, 2nd floor
(212) 807-9202
There are still spots left. Steve Cotter is THE MAN!!! Check out the videos.
http://www.youtube.com/results?search_query=steve+cotter&search=Search
Posted by Keith Wittenstein at May 15, 2007 10:43 PM
Comments
Tommorrow was supposed to be my off day but I need to work on my booty! I need to do some lunges and squats. I plan on complaining through the entire workout,
Posted by: Allison? Allie? A2? at May 15, 2007 11:11 PM
Im gonna have to hydrate for this one.
Posted by: juan g. at May 15, 2007 11:11 PM
A2, complaining is my job, its what I do best at Crossfit! :)
Posted by: alex at May 16, 2007 4:52 AM
That was quite a warmup today Keith! Thanks
Todays WOD
7:52
Posted by: Kevin at May 16, 2007 10:00 AM
9:49
The squats killed me. Most was 20 unbroken...
nice kevin
Posted by: Brett_nyc at May 16, 2007 10:14 AM
BS:
2x5@45
1x5@95
1x5@135
3x5@195
WOD - 13ish.
Thanks, Keith
Posted by: Kim at May 16, 2007 10:21 AM
Back in the saddle after 10 days off, with a scraped left knee and ankle that wouldn't let me go down as far as I should.
7:55 with jump half-squats the first round (That got old pretty fast), half-assed squats the second and third, and semi-decent lunges throughout. Thought I paced myself well, and yet I felt like puking 10 minutes later. It sure feels "great" to be back!
Posted by: Ewen at May 16, 2007 10:24 AM
How much weight for the squats and lunges? What kind of back extensions?
Posted by: Allison? Allie? A2? at May 16, 2007 12:09 PM
Bodyweight only squats and lunges. Back extensions are replaced by supermans.
http://www.crossfit.com/cf-info/faq.html#Substitutions12
Posted by: Ewen at May 16, 2007 12:58 PM
Workout at home:
CFWU X2 (sub jumping ring dips),row 2.5 min, 50x jumprope
10-10# 1 arm lunges, R/L
10-10# 1 arm swings R/L
10-8 kg DB SP
x3 forgot timer!gotta buy myself heavier weights for @home:)
cool off w/
25 abmat situps
25 abmay baxk xtensions
25 jumping pullups
Posted by: sarena at May 16, 2007 1:07 PM
10:02 oh yeah
Posted by: Allison? Allie? A2? at May 16, 2007 8:15 PM
I keep hearing Josh's voice saying "ass back, back that ass up" oye I am doomed!
12:35!!!
Posted by: alex at May 16, 2007 9:18 PM
16:41.
Something in my lower back had me pulling up lamer than a racehorse on the squats. When I asked Josh what I could do to help me in this area in the future. With the wisdom of a Zen Master, he offered the following koan: "More of this."
At that moment, Moon was enlightened.
Posted by: Moon at May 17, 2007 9:46 AM