REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
21-15-9
Bike For Calories
Kettlebell Swings (70/53)
Post Time to Comments.
ENDURANCE
Run or Row
5 x (400m, 60 sec rest, 400m)
Rest 2 min between rounds
9:24 44#
6:48rx
4:41 Rx
9:21 35#, Oh those bikes!
5:52 Rx
4:44 Rx
4:56 Rx
6:42? 53#
6:45 25# plate G2O
4:57 – 53# KB
Cashout – plate pushes
Homework – Mile Run 8:04
8:06 GHD – the last 9 were back extensions.
4:30 Rx
smoking
I still have “fran cough” at 2:30….
Couldn’t make it in this morning so did today’s endurance at home on erg. Ouch! Finished in 30:29 and each 400 was about 1:32.
7:21, 44# Those bikes!!!
7:44, 44#.
Hatch week 8 day 1 back squats after.
6:43; 35#
7:43rx
6:52 – 53# russian kbs. Those bikes are vicious. That last calorie each round felt like an eternity
6:09 (44# Russian swings)
Trident Crossfit, Alexandria, VA
21/18/15/12/9/6/3
Box Jumps
GHD Sit Ups
100m farmers carry (70# KBS)
23:20 Rx
Oh boy. Knew this was going to be rough, but those last 9 cals on the bike were just ridiculous.
4:41 rx
4:12 Rx
Way to crush it. Jeez!
Home WOD – 3.50 Mile run then Tabata of burpees and planks.
8:03 44#
Endurance WOD: 4x (400m 60 sec rest 400 m) with Mel at LS track – 85 F and blazing sun on a black track – woo hoo – it’s a great day only to be made better by 1 hour of tennis with Cindy!! #awesomeday
6:07 44#
I knew more bikes meant trouble
Andy is posting!!! Yeah buddy!
6:16 35#
6:43 53#
8:30 Rx unbroken