Congratulations Todd C., for completing our Elements Workshop curriculum!
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Happy birthday, Rebekka.
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“B-kay 5k”
for time:
1600m run
21x chest-to-bar pull-up
15x clean and split jerk @ 155/105-lbs.
800m run
15x chest-to-bar pull-up
200m run
9x clean and split jerk @ 155/105-lbs.
800m run
9x chest-to-bar pull-up
6x clean and split jerk @ 155/105-lbs.
1600m run
HAPPY BIRTHDAY BK!!!
-Scores-
Guy F.: 26:43 (30-lb. dbs; sub: 1/2x run, 1x bodyrow)
Tamra F.: 28:51 (85-lbs.; sub: 1/2x run, pull-up, sumo-deadlift high pull)
Keena S.: 26:41 (55-lbs.; sub: 1/2x run, jump-stretch pull-up, blue)
Alex M.: 32:08 (115-lbs.)
Sara S.: 29:40 (20-lb. dbs; sub: 1/2x run, jump-stretch pull-up, blue)
Paul M.: 30:38 (30-lb. dbs; sub: 1/2x run, jump-stretch pull-up, blue)
Erez Y.: 38:16 (95-lbs.; sub: 1x pushup)
Kris C.: 37:14 (65-lbs.; sub: jump-stretch pull-up, red, no jerk)
Ted K.: 30:42 (85-lbs.; sub: 1/2x row, pull-up)
Borja G.: 26:24 (115-lbs.; sub: 1/2x run, pull-up)
Stuart W.: 39:31 (95-lbs.; sub: 1/2x row; stopped after 200m row)
Ivy F.: 35:27 (sub: 1/2x run, jump-stretch strict pull-up, blue)
Neil A.: 36:19 (135-lbs.)
Robbie S.: 27:35 (105-lbs.; sub: 1/2x run, pull-up)
Mayra C.: 32:33 (75-lbs.; sub: 1/2x run, jump-stretch pull-up, red)
Jessica H.: 25:42 (sub: pushup, burpee + box jump)
Joe P.: 42:10
Meghan M.: 31:21 (75-lbs.; sub: 1/2x run)
Ryan B.: 37:16 (45-lbs.; sub: jump-stretch pull-up, green)
Bill G.: 28:46 (75-lbs.; sub: 1/2x run, pull-up)
Roselena R.: 21:09 (85-lbs.; sub: 1/2x run, front squat, pushup)
David S.: 29:05 (95-lbs.; sub: 1/2x run, pull-up)
Caitlin F.: 29:56 (75-lbs.; sub: 1/2x run, jump-stretch pull-up, red)
Ralph B.: 25:17 (25-lb. dbs; sub: 1/2x run, 1x bodyrow)
Drew P.: 23:45 (25-lb. dbs; sub: 1/2x run, 1x bodyrow)
Christy P. 29:29
Julie F.: 30:37
Luke D.: 36:55 (35-lb. dbs; sub: pull-up)
Amy D.: 30:32 (25-lb. dbs; sub: 1/2x run, jump-stretch pull-up, red)
Thomas M.: 32:07 (95-lbs.; sub: 1/2x run)
Antonio G.: 37:30 (115-lbs.; sub: pull-up, no jerk)
Josh O.: 40:15 (135-lbs.; sub: pushup)
Chuck D.: 22:35 (65-lbs.; sub: 1/3x run, 1x bodyrow)
Jerry C.: 22:05 (30-lb. dbs; sub: 1/3x run, 1x bodyrow)
Glenn C.: 27:29 (95-lbs.; sub: 1/2x run, jump-stretch pull-up, red)
Josh M.: 35:39 (sub: burpee)
Joseph P.: 21:44 (25-lb. dbs; sub: 1/3x run, 1x bodyrow)
Dave R.: 41:29
I immediately regret my decision to start this workout at noon in the sun… sooooooo hot!
Jen M: 30:33 (35-lb kb; sub: 1/2x run, ring pull-ups, goblet squat)
I love ya BK, but MAN am I glad your birthday only comes around once a year!
happy birthday BK!
happy birthday! 🙂
a very happy birthday!!
Happy belated day b-Kay
Wait, what? Another Todd C?!?!
Happy Birthday B-Kay! I hope you have a great day.
Today my crossfit and pose training was tested. I am visiting with a friend who completed the Ironman 2 years ago. She and I went for a 5 mile run today. At mile 2 we hit an 1/8th mile 23% uphill grade. It was an incredible challenge, particularly for someone who is not a great runner. Here is the thing though, I felt great as I went up the hill, I was in the “zone”. In fact, through out the run I felt awesome! I never felt fatigued. It helped that the weather was perfect and the views in up state NY around the finger lakes were just incredible. I have not run any distance like this in over 20 years. Frankly, I have felt more tired and fatigued after many of our work outs than I did today. I credit my training my ability to perform as I did. Thank you, coaches.
My friend was impressed. Maybe I should rethink this marathon thingy.
Dave O