Remember to save the dates:
Williamstown Holiday Party
Thursday December 1st 4 - 8pm
Egg Harbor Twp Holiday Party
Friday December 9th 4 - 8pm
EHT
Williamstown
Dan, Matt and Frank
Dylan heads for the in-zone
Williamstown wins 10-5!
ADVANCED
MFRT:
5 Rds
Bench Press 3-4 @ 30X0
Rest 1 Min
V-Ups x 15
Rest 2 Min
Training:
"2011 Sectional WOD #1 - ADV"
10 Min/AMRAP
75 Singles
7 Thrusters 65/45lbs
MFRT:
5 Rds
Bench Press 3-4 @ 30X0
Rest 1 Min
K2E x 12 - Strict
Rest 2 Min
Training:
"2011 CrossFit GAMES Sectional WOD #1"
10 Min/AMRAP
30 Double Unders
15 Power Snatch 75/55lbs
Post loads, rounds and thoughts to comments.
Training Notes:
K2E - Keep strict. Find a number that challenges you to go unbroken. If you are unable to get there, go as high as you can and hold for 1 sec and descend under control.
Sectional WOD #1 - Pacing is crucial.
Posts
11 comments:
Lift: 65x4, 75x4, 85x3, 90x3, 95x2
FB: RXd 4+16
Lift: 185x4, 205x4, 225x3, 235x2, 225x3
FB: 4+10@75lbs(15DU a round)
Why are 15 so difficult to get my head around? It just seems like so many more than 10 for some reason!
Great job this morning EHT 9:30 crew!
Bridget, Steph, & Ted: way to push! Elaine and Faye-Great Job!
Lift: 75x4,85x4,95x3,100x3,105x1
FB:6+6 (50lbs)
Great job Brandon & J on the rings!!!
Lift:95x4,105x4,115x4,125x3,125x2.
FB wod: rx'd 5rds +30+6...forgot how nasty this wod was:| Last time I got 5 rds +10(i think).Awesome coaching Mark! Nice to hit the 430 class:) Great work everyone!
did this one at home
lift: 185x5,205x3,215x3,225x2,225x2
FB wod: 5 rounds @ 75lbs (didn't keep track of time just went for the 5 rounds)
then... 2 rounds:
10 overhead squats w/bar
5 l-pullups
10 situps
kevin, thanks for orchestrating the flag football! it was a blast, we should do it again!
MFRT:
185(4)/205(3)/205(2,1f)/195(3)/195(2,1f)
WOD:
5rds+30
Kev - great job on the bench, bro!
lift: 185(4), 185(4) 195(3) 195(3) 195(2)
WOD: 6rds +25 approx 1rd better then durring sectionals either because:
A. I'm more confident and consistant with DU's
B. I didn't drop the bar on my head and follow it up with rolling my ankle durring round 1.
C. No pressure
I'm going with C.
LIFT
65x4 75x4 85x4 95x3 105x3
WOD:
4 rds
this is 1 round more than last time, but still room for improvement, especially with double unders...
great job 6:30, congrats on the bench PR krista!
Hey Guys!
Just wanted to put this out there....we have a small (hoping it will grow!) group down in EHT that are going to do the Tough Mudder on May 12th. I set up a team today so if anyone is interested please sign up and register under our team! I don't think there's any limit on team members so if you have friends, etc that want in too, tell them to sign up.
team name: slack rabbits (thanks kev for that suggestion)
password: beer (i think you need it to sign up on the team).
If you want in try and register before the 30th bc the price goes up like $15 bucks. will figure out logistics, etc later. Should be a blast!
Hope everyone had a great Thanksgiving. Sorry we missed the football game! Nice work today 430!
Thanks, Mary :)
MFRT: 70x4, 80x4, 90x4, 95x3, 100x3
FB: Rx'd 4rds+28
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