This was the National WOD from Tuesday. Short and sweet.
Kurt-9:54.9
Vandy-7:31.1
Hump-7:07.6
Rankin-7:03.0
As a finisher Hump and Rankin raced a 500
Hump-1:29.1
Rankin-1:31.8
Nice work!
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What is CrossFit
CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to champion cage fighters.
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
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2 comments:
This was a make up WOD for me. I don't have a rower at home so I was unable to do it at home. Anyway I did the national WOD first which was "Fran" (21-15-9 Thrusters and pull ups). I scaled it today to try and get the met con workout that it is truly designed for. I did the thrusters at 65lbs, Pull ups were kipping.
4:41
Next time I am going to up the weight to 75lbs and kept it there till I go sub 5 again.
I could taste "blood" when I coughed for about two hours after the race, causing me to conclude that old men shouldn't race young men...even if they CAN kick their butts.
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