Friday 080926
Wanted to throw the proverbial shoutout to Christian’s Fitness Factory in Lancaster, PA. They supplied about 75% of our gear, and you cannot find better prices anywhere.
WOD
5 Rounds
Run 400m
Row 500m
Post time to comments.
How to stretch the hamstrings…the right way.
14 comments for this entry:
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September 26th, 2008 on 8:44 am
5 rounds of Run 400M + Row 500M
22:47
September 26th, 2008 on 8:48 am
5 rounds in 24:30.
Great way to start the day. Thanks to Dan for showing me how to do the row. When you do it the right way you can really tell.
Looking forward to FGB tommorrow.
September 26th, 2008 on 8:54 am
sorry john and ken, i lamed out this morning. the 50-40-30-20-10 PU’s and situps killed me yesterday!
September 26th, 2008 on 11:31 am
Joe-
No problem, bro. Just be ready to go tommorrow.
September 26th, 2008 on 11:59 am
Joe, you needed a day off anyway! Always take one to two rest days a week no matter how frustrating work is.
Now, let’s see how many 300+ FGB scores we get tomorrow.
And let’s see if anyone can break 20 minutes today.
September 26th, 2008 on 1:26 pm
Good start to a Friday. Also a great workout to have the day before the Fight Gone Bad. I have to thank Dan too for giving me some correction on the rowing technique that I’m sure will come in handy tomorrow.
25:34
September 26th, 2008 on 3:32 pm
300 tomorrow? amateur hour?
September 26th, 2008 on 4:07 pm
John and Ken kicked it this morning! Well done fellas. Thanks too Dan for showing me how to row. It really saved me effort and every bit counts! 25 mins 10 secs.
September 26th, 2008 on 6:55 pm
The 5pm crew did a team workout today. Paired 2 people together, and switched back and forth. I teamed with Josh, and we ended up getting 4513 ( I believe) in 20 minutes.
September 26th, 2008 on 8:57 pm
6pm also paired up. Pete and I got 4378m in 20min. Fun workout!
September 26th, 2008 on 10:17 pm
Great work to the 5 and 6 pm crew, we adjusted to make enough room on the rowers:
As a team of two, complete max meters in 20 min on the rower where one team member is rowing and the other is running 400m. Switch rowers at the end of every run.
Some monster efforts today!
September 27th, 2008 on 9:03 am
Thanks for posting the link to Christian’s will come in handy on the “Crossfit off” days or when I feel like double dipping. What’s your policy on that BTW? Can I come in do a WOD in the AM and something else in the PM? Does that count as one or two visits?
September 29th, 2008 on 8:14 am
Max row meters in 20 minutes - with partner, Lauren.
Run 400m
Row 500m
4338m
September 29th, 2008 on 1:37 pm
No partner for me…:(
23:15 (400m run on treadmill)
I think I can do the run a little faster next time