You thought back extensions could be hard on those hammies? Nothing but good warm ups and roll outs before and after this. There will be mods!
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
John is considering how he can just start curling that thing. And he, like the rest of you, did great last week. Time to start prepping ourselves for the approaching holiday season. All your hard work is nice but remember to set a nutritional plan for the holidays. Paleo treats for the trick or treaters though? Not unless you want a rock through the window...
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I stand corrected. I as surprised at how sore my legs are. Sure didn't expect that from a distance of less than a mile. Both my quads and hammies are hurting. Guess I should have joined the others in rolling out. Lessoned learned
Posted by: Hop a long Suzie | October 23, 2011 at 12:06
Awesome job, Suzie! You improved...I kept gaining seconds :( Think I had four 17s, four 18s and two 19s. I'm not a runner, let alone a sprinter, but these Corgi legs did me proud. Exhausting, but glad we were in it together. Something about the pack mentality..want to please my group, keep my place, feed off of others. Wish I could've fed off of Jud's apple fritter...mmmmm! Omelet & chocolate chip pancakes sufficed just fine! Great work this week, perfectly beat...for tomorrow I rest :)
Posted by: Betsy | October 22, 2011 at 19:51
I've been lied to...deceived...
Who ever said "slow and steady wins the race" or the tortoise beats the hare was lying out their, well you know where.
All I saw all morning was a flash of bodies (booties). I can't even tell you WHO did win the race. My view was the same for all 10 sprints.
That being said, that was a fun WOD. It's nice to have a baseline from which I can judge the next Crossfit Marina Sprint Challenge!
So my new baseline was something like this, 27, 26 and 8 rounds of 25.
Posted by: Slow and Steady Suzie | October 22, 2011 at 10:26
BTW my post WOD apple fritter was AWESOME!!!!!! Paleo Trick or Treat, AS IF!
Posted by: Jud | October 22, 2011 at 10:03
Holy Beef Cake Batman!!! Nice Lift John. NOW I see where you get the power for all those sprints.
The 0800 class had several Carl Lewis references..here's the one I was thinking of (given my running)
http://www.youtube.com/watch?v=HJLvCM4j2mg
Have a great weekend!
Jud
Posted by: Jud | October 22, 2011 at 09:59
Who is he looking at??? He may be wondering where I have been..
Its been a crazy week at work and grueling wods.
Everyone make sure you are dosing well with fish oil on your rest days after this weeks beat downs.
Once again I couldnt make it in due to WORK!! so had to punish myself and do a Pool WOD at the Academy:
For Time:
Swim 50m
40 burpees
Swim 75m
30 burpees
Swim 100m
20 burpees
Swim 125m
10 burpees
19:11
Everyone have a healthy and fun weekend!!
Posted by: FreightTrain | October 22, 2011 at 09:25
Hes not Mariah, hes looking around for more weight. Good job bud!
Posted by: Rob | October 22, 2011 at 09:23
John....why you checking out those guns?
Posted by: Mariah | October 22, 2011 at 07:29