Friday, November 2, 2012

Friday, November 2, 2012


Congratulations Marcel S., for completing our Elements Workshop curriculum!

for time:
1000m row +
–rest four mintues–
+ tabata dumbbell thruster* with 45/30-lb. dumbbells.

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

This workout is scored by the time to completion on the row, and the total number of repetitions on the dumbbell thruster.

workout courtesy of crossfit.com

3 Comments

  1. Melody | November 2, 2012 at 12:47 pm
     

    –Scores–
    Larry B.: 3:46.2, 32 (30-lb. dbs)
    Borja G.: 3:20.5, 52 (sub: front squat)
    John G.: 3:27.7, 32 (35-lb. dbs)
    Jon H.: 3:42.1, 41 (30-lb. dbs)
    Robert W.: 3:52.0, 50 (25-lb. dbs; sub: push press)
    Christine S.: 4:17.3, 45 (30-lb. dbs)
    Matt H.: 3:39.3, 31 (35-lb. dbs)
    Scott T.: 3:27.2, 34 (25-lb. dbs; sub: push press)
    James C.: 3:53.3, 45 (35-lb. dbs)
    Ted K.: 3:55.1, 40 (30-lb. dbs)
    Keena S.: 4:19.2, 48 (25-lb. dbs)
    Sofia J.: 5:55, 25 (sub: 1000m run, 2x squat + 2x lunge)
    John P.: 3:11.8, 34 (40-lb. dbs)
    Matthew C.: 4:00.0, 44 (35-lb. dbs)
    Nick D.: 3:39.0, 48 (30-lb. dbs)
    Katie M.: 4:34.9, 48 (20-lb dbs; sub: front squat)
    Valentina F.: 2:13.8, 24 (15-lb. dbs; sub: 500m row)
    Gideon B.: 4:13.1, 41 (25-lb. dbs)
    Molly B.: 4:34.9, 41 (15-lb. dbs)
    Cristian D.: 3:40.7, 42 (30-lb. dbs)
    Adrian P.: 3:28.2, 41 (25-lb. dbs)
    Holmes H.: 4:07.0 6, 43
    Julie G.: 4:21.7, 47 (20-lb. dbs)
    Dave K.: 3:37.6, 37 (40-lb. dbs)
    David O.: 3:28.7, 38 (40-lb. dbs)
    Bill G.: 3:41.9, 48
    David S.: 3:44.4, 47 (35-lb. dbs)
    James H.: 3:49.2, 30 (40-lb. dbs; sub: front squat)
    Brian T.: 3:49.1, 34 (40-lb. dbs)
    Steve M.: 3:34.9, 50 (35-lb. dbs)
    Keith W.: 3:51.1, 52 (30-lb. dbs; sub: push press)
    Alissa G.: 4:09.2, 46
    Graham G.: 3:53.7, 42 (25-lb. dbs)
    Roselena R.: 4:38.8, 45 (25-lb. dbs)
    Set S.: 4:15.6, 35 (20-lb. dbs)
    Mead O.: 4:32.7, 36 (20-lb. dbs)
    Dave R.: 3:24.3, 41
    Mark Co.: 3:32.6, 36 (40-lb. dbs)
    Jason C.: 4:14.9, 20, 30 (30-lb. dbs; sub: pushup, final 3 rounds)
    Ralph A.: 4:11.0, 34 (35-lb. dbs)
    John Gr.: 3:43.3, 38 (25-lb. dbs)
    Rob K.: 3:41.1, 26 (35-lb. dbs)
    Katherine S.: 4:55, 24 (sub: 1000m run, 2x lunge + 2x squat)

    Reply
  2. kcsey | November 2, 2012 at 2:03 pm
     

    That was a fun workout today, coaches! Thank you also for the pacing advice — I found that very helpful!

    Reply
  3. mchofia | November 2, 2012 at 2:38 pm
     

    Hey Hang Power Stache here is some inspiration for the month of Movember! http://www.buzzfeed.com/scope/19-people-with-really-couragous-mustaches-73i7

    Reply

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