Tuesday 7/7//09
Workout of the Day:
Do 1 Pullup in the 1st minute, 2 in the 2nd, 3 in the 3rd . . . for as long as possible!
Warmup of the Day: 2x: Cone Drills - 10 Wall Balls - 10 Tuck Jumps - 10 sec Ring Support - 10 sec Hanging Tuck Hold - 100m Backward Run
Tabata of the Day: Overhead Squat
Set of the Day: Run 1x800
Challenge of the Day: 800m Run
Movement of the Day: Kipping Pullup
Quote of the Day: "I never said it would be easy. I only said it would be worth it." - Author Unknown
CrossFit Kids
Buy-In:
2 x
Alligator crawl 30 M => 10 Tuck jumps => Run 100 M
Workout of the Day:
"Duncan"
5 Rounds
5 Pull Overs
10 Handstand Push ups
For Time!
Cash-Out:
Max Handstand Hold
45 seconds total L-sit or tuck sit
Max Handstand Hold
CrossFit Game:
CrossFit Bowling
14 rounds. My hands ripped to shreds before my arms did.
Posted by: Scott R | July 07, 2009 at 01:37 PM
Whats up ya'll, First time back to xfit since the Helen challenge 10 days ago. We went camping and boating all last week. We had a blast. Wayne Baily showed me a proper face plant on a wakeboard. Hilarious! I thought my hands would be tougher for tonights workout after gripping beer for 8 days.
Tonights wod: almost 19 rounds
Colin your the man for getting 20 rounds. Thats tough.
800m run: 2:22
Ran 2 5ks last week so I would feel better about all the calorie consumption. 1st 21:41 2nd 19:47
Posted by: T MCD | July 07, 2009 at 06:31 PM
Tabata Overhead Squats: 20
WOD: 18
1 Less than PR
Congrats to TMcD for matching that PR and big congrats to Birthday Boy Colin with a school record 20!
Posted by: Coach Hudson | July 07, 2009 at 06:42 PM
McD you know I love ya but that is the fakeeeesssttt smile ever. You look like the second place winner at a Miss America contest. Nice run times.....your flying!
Posted by: Rob | July 07, 2009 at 08:07 PM
TCMD, somebody had to show you what a good face plant looks like. :) Nothing like being the brunt of the joke. LOL... It was obvious to me, you and your family probably haven't seen a good face plant in awhile, unless it was from another unsuspecting beginner. Thanks for the lessons, laughs, dinner and beer. Sorry I missed tonight, but I had a 4:30 appt. Hope to see you all tomorrow. Glad your back!
Posted by: Wayne | July 07, 2009 at 08:18 PM
Thank ya!! I must thank Terri and Michelle for pushing me through...they said I had to get 20 or they'd athletic tape me to the wall. That doesn't look good as a coach. But it does make up for the 3:45 800m I ran...HA!.
Wayne..TMcD and Trace told me about your wicked face plant. They also told me about how you are the fastest human ever to get up on a wakeboard the first time trying. Nice work my friend!
See you manana...
Posted by: Coach Colin | July 07, 2009 at 08:34 PM
How bout that smile from TMcd? Is that what comes with two 5K's under 22 minutes and crushing the pull up workout?
Wouldn't be nice for everyone to smile just a little more? (crush workouts, run sub-22:00 5K's?)
Posted by: Tom H | July 07, 2009 at 09:05 PM
Love the cheesy smile on Tom! I have seen that one before! Tom is always impressed with a good face plant but he failed to mention how impressive Wayne was for his first time on a wakeboard. Wayne got up his first try and was going across the wake in no time. He then attemted a 180 and I think he even tried a 360! I have been wakeboarding for years and Wayne was already giving me some strong competition just like he does everyday at crossfit! Great job Wayne but I can't take you too many more times or you will be better than me at wakeboarding. Missed you at the 4:30 class.
We didn't know it was Colin's birthday or we would have made him run that 800 again with us at 4:30. Happy Birthday, Colin, from T & TMcD!
WOD - 13
800m run - 3:24
Posted by: Tracie | July 07, 2009 at 09:41 PM