Friday, November 6, 2009

Saturday 11/7/09

Strength:
Back Squat 5x3
Pull-ups max reps x 3

Metcon:
AMRAP in 10 minutes:
5 push presses
10 box jumps
15 sit-ups

A couple of big congratulations are in order.

First goes out to Frank who finished 3rd overall in his 5k race today with a new PR of 19:47. That's SUB-20 baby!!!

Frank's new 5k PR!

The second goes out to Ro Yen who completed her first full WOD today. Nice job Ro.

Ro on her box jumps.

The energy and intensity in the gym was awesome today. Everyone pushed it to their limits.





Results:
Mary 8 rounds + 17
Kehau 8 rounds
Caitlin 8 rounds
Ro 3 rounds + 27
Robert 9 rounds
Frank 9 rounds + 6


video
Frank and Robert practicing their synchronized box jumps. A new event at the 2010 CrossFit games?
Posted by at 5:45 PM

9 comments:

  1. real reconize real......Nov 7, 2009 09:14 PM
    Great job everyone!! Special shout out to the beautiful young lady who completed 21 kipping pullups in a row! (with injured hands!)U know who you r!
    ReplyDelete
  2. Sorry, we can't all be copy editors... RECOGNIZE
    (correct spelling), i think...? i hope?
    ReplyDelete
  3. Haha! Um. Who posted that comment ^. Hm???...

    Wow, I've never seen that person on the blog before. That's an accomplishment in itself!

    I love the synchronized box jumps. They even have their matching shirts on. Was this planned? Was there a memo?
    ReplyDelete
  4. Babe! I corrected "recognize" with you before! I love you! You're the best! (Nice names, btw).
    ReplyDelete
  5. I would also like to say that everyone did an excellent job. Ro rocks! And Caitlin kept up with people twice her age! (Wait. I am bad at math. What's 27 divided by 2? Nvmd. My husband is the math whiz!!! That gets him out of spelling.)
    ReplyDelete
  6. Looks like everyone did great!!! wish I was there....I'm bummed that I wasn't.
    ReplyDelete
  7. Today was a fun day at the CFRFM Box! Congrats to Frank! Amazing accomplishment man. You're going to smoke the 400 M tomorrow.

    Kehau, way to rock the kipping pull-ups. What can I say? I can't wait to see your new Fran time. Is there a sub 6 min. Fran in your near future? I think so! Hope I'm there to see it.

    Ro, it was great to have you join us. Congrats on your first CF WOD. You did great! Hope to see more of you.

    Kehau, don't try to do the math on the difference between Catlin's age and mine. It will give you a headache. You really did rock it today Catlin. Props sista.
    ReplyDelete
  8. Oh, and everyone who hasn't been to the CFRFM Box lately, (you know who you are), get your butts back in there.
    ReplyDelete
  9. I wanted to be there but had military duty this weekend working 6:30am - 6:00pm. sounds like it was a fun one. Good job everyone!!
    ReplyDelete

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