Warm Up:
Shoulder Flexibility Drills
WOD:
Shoulder Press 1-1-1-1-1-1-1
Happy Ending:
Rowing Relay Race, each team member rowed 400m, then 200m. Team Wes was victorious.
"The difference between a succesful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." -Vince Lombardi
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
9 comments:
M/32/5'11/185
135
105
115
125
135
145
135
Form suffered on that first rep and it was probably too much to begin with anyway.
I had forgotten how rowing felt.
65/85/95(F)-90/90/95(f)-90/90/95
Form was key...and must focus more when you can't use your legs to help. Got the final 95 with good coaching...heels, tight abs, strong active shoulders...and good cheering. CFQ is good stuff.
M/31/5'11/205
135
145
150
155
165(f)
145
145
M/46/5'8/180
105
115
135
145
155
165
170(f)
Brock pushed me through this. Jose, thanks for the coaching.
Brock
M/34/6'1"/185
105,115,135,145,155,165(f),160
Vince strong performance, couldn't keep up...nice work.
?happy ending?
M/ 6'0 /170
135
145
150(F)
145
150(F)
145
145 (F)
10# below PR. Can't be a hero everyday.
Wes
M/25/5'10/185
115
135
145(pr)
145
145(f)
140
135(f)
went too heavy too early
M/33/6'2"/215
115
135
145
150(PR)
155(F)
155(PR)
160(F)
Did this one at an austere Marine gym at MARFOREUR HQ. Not the same without the CFQ crew.
M/36/6'4"/217
135, 145, 155, 165, 170(f), 170(f), 165
Worked on Push press at 135 and Push Jerk with bar. 2 500m rows 1:39, and 1:42.
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