Monday, November 2, 2009

Tuesday 11/3/09

Strength:
Back squat 5x3 (add 5#)
Shoulder Press 5x3

Metcon:
21-15-9 reps of:
Kettlebell swings (55#/35#)
Sit-ups

Post loads and time to comments.

Results:
Frank 2:18 rx'd
Mary 2:21 rx'd
Kehau D. 2:21 rx'd
Robert 2:43 rx'd
Lori 2:49 rx'd
Kats 2:54 rx'd
Kristi 3:03 rx'd

Kawelau 2:24 scaled
Emma 2:27 scaled
Kehau M. 2:29 scaled
Caitlin 2:42 scaled
Kristine 2:44 scaled
Kim 3:05 scaled
Kalaheo 3:09 scaled
Pam 3:24 scaled


We saw an epic battle between Kehau and Mary with both finishing with identical times of 2:21. However, it was Frank who went home with the fastest rx'd time with a 2:18.


A Family Affair: welcome the Yen family to CrossFit RFM!
Posted by at 7:24 PM
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9 comments:

  1. Sweet! Back to posting WODs night before. I sleep better when I know the WOD the night before. If not, I check the site at ungodly hours. No joke.
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  3. !! :) I love RFM!!!
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  4. Okay, Who's Anonymous? Come on, own up.
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  5. Whoohooo! Neck and neck to the finish! What fun. Dang, thought I had her but ...... Fun workout today all around. Thanks coaches!
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  6. Kyle-Back Squat (225#), Shoulder Press (95#), Time 2:56 Rxd
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  7. Caitlin Buen-LucasNov 3, 2009 10:07 PM
    I think that Anonymous person is either Emma or Kawelau. :)


    Kehau and Mary, you guys kicked butt!
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  8. Nice. The anonymous person has been outed:) That was a fun WOD. Esp. cause I didn't think a tie was possible until today.

    BTW -- We LOVE the teens! You guys rock and push us to work hard! You will grow up to be amazing Crossfitters and accomplish things we've only dreamed about. It's like Lion King and the circle of life? I like that movie. But I digress...
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  9. Wow Frank! Dang! Sick time man.
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