Slow and fast. A combo day or you can pick either one.
First
The CrossFit Total
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
Second
Teams of two row 4K
The non-rowing partner runs either a 400 or 800 before switching places with the rower.
Third
Hydrate like a dry sponge tossed in a pool.
And if you were wondering why you have been feeling so good during these workouts lately maybe you could attribute it to your nutritional intake. Are you getting more than just a better feel for the WODs? Are you balancing performance and health, as well as performance, health and contributing to your longevity?
Here's an interesting post that addresses those three by Robb Wolf.
Busy on Saturday? Join us for a WOD to benefit our wounded military members and their families. More info is available here and a registration link is here. We want everyone to come workout, and we're not taking money here, but we will be running the 31 Heroes WOD so donate on line if you want, then join us for a gnarly time!
Team Wod w/John - 18:something, too exhausted to remember to look. Not shabby for not working out for a whole week on vacation & eating banana splits! Doh! :)
Posted by: Betsy | August 31, 2011 at 20:52
Row/Run with Kristina 19:25
Shoulder press 45 or 55
Back Squat 100 PR
Dead Lift 165 PR
Posted by: Suzie | August 31, 2011 at 20:03
20:57 team mike /Janice
Posted by: Janice | August 31, 2011 at 11:23
Team WOD
Stef and Denise 20:08
Thanks for being my partner Stef!
Posted by: Denise | August 31, 2011 at 11:14
B/S #275
D/L #315
S/P #150PR
CFT #740
Posted by: MIKE R | August 31, 2011 at 09:39
CFT 445#
Dead lift 235#
Squat 135#
Shoulder Press 75#
Posted by: Chris B | August 31, 2011 at 08:03
Active corrected the link; I'm in. Thanks for hosting the WOD.
Posted by: Suzie | August 30, 2011 at 23:21
FYI, the registration links are not operational. Any alternate ways to register?
Posted by: Suzie | August 30, 2011 at 22:12