Thursday 09/11/08 WOD

Workout of the Day (WOD)

Todays WOD is dedicated to the memories of all the victims of 9/11.

Three rounds for time of:

225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Prescribed:

• Steven B          20:26
• Steve Low       20:34
• Steve Land      26:50    (we need more Steve’s)
• Heidi B             27:23    (we have enough Heidi’s)

Scaled:

• Angel                17:23
• Liz                     29:29
• Steve Spin       30:15
• Gayle                11:00  (way too light)
• Manny               29:00
• Jen                    23:00
• Heather            19:42
• Gus                   18:44

Here is a sample of the Barbell Cert we just went to.  Complements of CrossFit HQ and Mark Rippetoe.

Warning: Some adult language

Deadlift Alignment Part 1, Mark
Rippetoe…[wmv][mov]

Deadlift Alignment Part 2, Mark
Rippetoe…[wmv][mov]

Heidi B doing a Deadlift at the Cert.

Jenna Bell does half her body weight on the Kettle Bell.   You should see her Turkish Get-up. Step aside Jeff Martone.  Did I mention she is only 2.  Those tats are not real by the way.  Not until shes at least 4 or maybe 5.

Liz doing a Dead Lift.

Jen locks out on the DL.

Steve Low doing Hand Stand Push Ups.

Heather shows us her War Face.

Heidi B does Bridged Hand Stand Push Ups.

Angel is excited about doing Pull Ups.  Nice Abs by the way.

Steve Spin locking out his DL.

Steve Land decided to turn into a Sailor and come in with a 15 pound vest.  That was a big mistake.

Judging by your facial expression Gayle – you love Abmat.

Gus came in and drank the Kool-Aid and is hooked on CrossFit.