Cool fall weather and a beautiful day! Take the opportunity to get some good run efforts in. Watch that stride and don't overextend.
15 GHD Bench press or Bench Press
45/35 Bar
25 Back extensions
800 meter Run or Row 1000 meters
3 Rounds
Thanks again to all who made the event this weekend. For any who want, I'm sure Chris will be happy to run you through the workout on a slow-lift or make up day if you're so inclined; just be ready. All we need is one more team member to score over about 284 reps and our crew will beat the first place team!
Notes:
Yoga/mobility at 6:00 on Wednesday. She's dialed it in for us and it is ree-laxing.
Get ready for a pre-Thanksgiving month of low-carb / Paleo press! We start on Thursday.
24:53 with push ups instead of those wacky GHD bench press. It's definitely something I'm up to try though.
Posted by: OSuzieQ | October 22, 2012 at 20:58
Uhhhh....sampled a little bit of humble pie with tonights wod. Holy crap that was wayyyy harder than I thought!! I ended up using the 22# bar and just got on the ghd with it, not picking it off the rack or ground. May, you rocked it! Way to represent :) My time was 18:44....justified my gluten free brownies!!!! Thanks so much, Nat ♡♥♡♥♡ Huggie!
Posted by: Betsy | October 22, 2012 at 20:16
Thank you Steve, Denise and the Crossfit Marina crew for your continued support for LAPD SWAT. We really appreciate what you all do for us from the certs to the Randy Simmons Challenge. Thank you and God Bless you all.
Posted by: Joe Goosby | October 22, 2012 at 12:47
16:59 rx'd
Posted by: Mike R | October 22, 2012 at 08:37
12:51 Rx'd
Posted by: Chris T | October 22, 2012 at 07:49
I just wanted to thank Steve, Denise, their girls and all the wonderful volunteers that came out to the Randy Simmon's CrossFit Challenge. This years event was the best yet thanks to all of you. We at LAPD SWAT are so grateful for the generosity of CrossFit and CrossFit Marina. Thanks to you, we are all Level 1 Certified. With your help we have now implemented a CrossFit physical fitness test. And, of course, you have honored our fallen with the "Hero" WODs "R. J. " and "Randy". We are so thankful and grateful for all that you have done for us and given to us.
Posted by: Jen Grasso | October 21, 2012 at 20:55