Saturday, November 14, 2009

Sunday 11/15/09

Strength:
Deadlift 1x5 (add 5-10# to last workout weight)

Skill:
Snatch

Metcon:
"Randy"
75 power snatches for time.

Use a weight appropriate for you strength and ability. Scale reps as needed (we will post scaling suggestions on whiteboard).

Watch Josh Everett destroy Randy for motivation!
http://media.crossfit.com/cf-video/CrossFit_LAPDSWAT_Randy.mov
http://media.crossfit.com/cf-video/CrossFit_LAPDSWAT_Randy.wmv







Results:
15#, 35 reps:
Tara 2:32
Kawelau 1:39
Emma 1:51
Caitlin 1:25
Kalaheo 1:36
Kim 1:24
Ro 3:06 (PVC)

35#, 35 reps:
Kehau D. 3:19
Lori 2:04
Kristi 1:56

55#, 50 reps:
Kats 4:58

Nice job everyone on a new, very technical movement!

After all that our teens decided they still had energy to burn and re-did "Death by 10 meters":

Emma 9 rounds
Caitlin 9 rounds
Kalaheo 13 rounds
Kawelau 20 rounds!!!
Posted by at 2:48 PM

8 comments:

  1. Daddy LonglegsNov 15, 2009 01:55 PM
    YAY i beat my record!!!=)
    ReplyDelete
  2. Nice job Kawelau....you destroyed your old record!
    ReplyDelete
  3. Continuing with my Wendler 5/3/1 strength program:

    Deadlift 245x3/295x3/335x5

    Metcon:
    "Randy"
    75# power snatches, 75 reps

    6:32
    New PR by 28 seconds and 10#!
    ReplyDelete
  4. As you can see, I'll need to take a closer grip for now till my shoulder is 100% again. I'm getting there! Nice form on the snatches everyone!
    ReplyDelete
  5. I was too lazy to continue running. I can't believe you did 20 death by 10 meters, Kawe! Nice job. :)

    Next time my mom, Lori and Kehau should do the work outs TOGETHER. It'll be awesome to watch.
    ReplyDelete
  6. Wow everyone! Very impressive. The Death by 10 Meters that Daddy Longlegs put up was REALLY impressive! I would have met "Pukey" for sure doing 20.

    I couldn't do your workout due to lack of equipment so I did a ladder of burpees and situps. 20, 19, 18 ...... Burpees, 1, 2, 3,....Situps. Started and wanted to keep it under 20 minutes. Halfway through I just wanted to finish. Whew. 160 Burpees, 160 situps. Terrible time but I didn't quit. Time 28 minutes 38 seconds.
    ReplyDelete
  7. Way to improvise without equipment Mary. Push-ups, sit-ups, squats, HSPU's, pistols, lunges, and of course burpees all don't require any equipment. Mix em up and keep your fitness up!
    ReplyDelete

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