Saturday 4.14.12

Mike and Devin "overachieving" with 25 pound squats.

Conditioning:  "Badger".  Compare to 7.09.11
3 Rounds of
- 30 Cleans (95/65#)
- 30 Pull Ups
- 800m Run

Post times to comments.

Saturday 7.09.11

Danyel demonstrating an excellent position to begin her pull for sumo deadlifts and sumo deadlift high pulls.

SWOD: 10:00 of L-Sit Practice.  Use plates stacked up, paralletes, rings, or boxes and try to accumulate as much time as possible in an L-Sit.  Scale this down by doing tuck sits or one leg tucked with the other in an L position.  Get creative and challenge yourself!

Metcon: "Badger"
Complete three rounds for time of:
- 30 Cleans (95/65)
- 30 Pull-ups
- 800m Run


This metcon was created in honor of Navy Chief Petty Officer Mark Carter, then 27 years old, of Virginia Beach, VA who was killed in Iraq in December 2007.


Post best L-Sit times and metcon times to the comments section!  bc

Saturday 4.16.11

A LATE NIGHT.....

SWOD:  Clean practice

Metcon: "Badger”
3 rounds for time:
-30 Cleans(95/65)
-30 Pull ups
-800m Run

Compare to 8.14.10

Saturday 8.14.10

Navy Chief Special Warfare Operator Mark T. Carter

Died December 11, 2007 serving during Operation Iraqi Freedom

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, California assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va. died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq.

Today's WOD is one of CrossFit's Hero WOD's, dedicated to those who gave their lives in the military, police, and fire communities. For a brief article about Navy Chief Special Warfare Operator Mark T. Carter, read this article.

SWOD:
Clean technique and warm up

Metcon:
"Badger"
3 Rounds for Time of:
- 30 Cleans
- 30 Pull Ups
- 800m Run

WOD Tips:
For the SWOD, this is a warm up for the metcon. Sometimes it is best to go heavier than the metcon weight for low reps, so the metcon weight feels manageable.

For the metcon, this is a hero WOD, so really try and do the rx'd weight! It is meant to be a grinder both mentally and physically! Read the article on Mark Carter, then honor him by crushing this WOD!

Post times to the comments section! bc