Wednesday 3.17.10
Wednesday
Happy St. Patrick's Day!
"St. Patty"
3 Rounds for time of:
400 meter run
3 Keg Presses (weight is your choice: 35, 70 or 150 lbs)
3 Stone Shoulders (weight is your choice: 30, 70, 90, 115, 175)
17 Double unders
17 KB Swings (53, 35)
10 Burpees
10 Sledge Hammer Hits
Finish 1 Beer - if you're under 21, do 5 rope climbs instead.
Sectional Athletes:
Find your 7 rep max squat clean. The set must be unbroken and take under 40 seconds.
The Dragon keeps an eye on Sherrie's back extensions...
Sufficient range of motion is paramount to successfully lock out a weight overhead. The picute below demonstates this nicely. Notice in how Kevin (yellow) has to push his hips forward while Mike's body is lined up directly under the bar. Because of Ken's tight shoulders he is unable to find the overhead position without sacrificing his structural integrity. Mike however is able to support the weight directly over his center of mass.
Draw an imaginary line from the end of each bar straight to the floor. Mike's line bisects his body, while Ken's hips are pushed in front of the line like a bow. It's easy to see why Mike's position is safer, stronger and could support greater loads.
Reminder: CFNE is Closed Saturday, Sunday and Monday for the NE Sectionals.
There will not be any Elements Course next week.
I encourage EVERYONE to make the trip down to CrossFit Milford to support CFNE and witness one of the best athletic events in the North East. The event site is 49 Research Drive, Milford, CT. It can be done in a day trip, ( it's about a 2.25 - 2.5 drive from Natick), but if you want to spend the night we are staying at the Hilton Garden Inn.
Is that one beer cash out or one beer per round? Shotgun for time?
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It's one beer after the 3 rounds. But I fully support and would love to witness anyone do 1/round.
Come on Pete...
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Why do I have a feeling Mike D, Antone, Ted, Eric and Ned aren't going to miss this wod?
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See you at 8:30
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Mike D is one of my favorite human beings haha.
I WISH I could do this....might have to give it a shot after sectionals!
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In keeping with paleo, can i do three green-colored tequila shots?
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I am NOT doing a beer workout. See you Thursday.
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Chanda, I am watching you...
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Did the 5:30a and 6:30a class have a beer?????? wow
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Did the 5:30a and 6:30a class have a beer?????? wow
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Awesome WOD today! Great 630a class, gotta do that more!
Craig... my email is bstark85@gmail.com.
Jack... I have a length of 1 3/4 inch hose for you in my car. Catch up with you at the box.
B Stark
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Brian - thanks. If you want to leave it at cfne i will be there tomorrow and probably friday. It might be easier for you. thanks again.
Jack
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Jack... I will leave it behind the desk with a note. I am going to the 0830 class tomorrow, so it will be there after.... B Stark
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not so sure the 8:30 class EVER got to work today....
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Good luck at the sectionals to all the CFNE people - I am cheering for all of you!
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