Warm:
PM Ammo
10 x Squats
10 x Samson
WOD:
4 rds for time
400m run
50 squats
-Coach Vorgang led us through the Main site WOD from yesterday, which was a repeat of a CFQ workout from 5/4/09
-Constantly varied
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
8 comments:
M/32/5'9/165
As Rx'd
11:18
-previous was 11:09, legs are tired from this week,
-straight sets on the squats; the difference could have been pushing myself on the run, or the fact that we did it Run/Squat vice Squat/Run.
Wes
M/25/5'10/183
As Rx'd, run/squat
14:28
-22 seconds faster than 4 May when we did squat/run
M/31/5'11/185
As Rx'd
11:38
-Legs felt like JELLO. Tried to "sprint" past Jamie on the last run while completely forgetting that I had another set of squats to complete.
-Thanks Mike for the push
M/25/5'10"/170
As rx'd
13:45
Beat my last time by :40. Not sure if the difference was the run first or whether it was simply due to starting running training again.
M/46/5'8/178
As Rx'd
14:06
Did this workout yesterday using the elliptical at the gym - completed it in 16:43. Legs tired today.
Good work out there by all, thanks for coaching Mike!
M/31/5'11/205
14:44
Felt weak again today. Need to recuperate this weekend.
M/57/6'1"/217
runs 400/200/200/200
Squats 50 on all
21:21
Man, I was outa gas today even though I exercised the two days I was on travel to maintain some stamina. My legs felt like molasses running. After the WOD I could barely hold myself up walking. I had jello legs most of the day - avooided the stairs!
Tom B
M/36/5'10/195
As RX'd 14:07
Did it at stadium track. Legs were heavy and tired.
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