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A running/pushup/situp warmup, then
Back Squat 3-3-3-3-3
Skills and Drills: We'll be going over some squat therapy drills after the warmup!
Squat Therapy...[wmv]... courtesy of www.crossfit.com
***The 9:45am class will be making up the ManMaker WOD from Monday!!!***
Kelly and Lina working their way through thrusters...
The 9:45am crew off to a good start on Booch's Ladder with 100 squats...
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Heavy back squats, my favorite!
Posted by: Travis Jewett | December 04, 2008 at 06:07 AM
Muscle Mama and I did the 10-8-6-4-2 sprint (ok my sprints were more of a waddle) warm up on one of the racquetball courts at our gym.
Since I can't go heavy I did 7 sets of 10 back squats with 65#.
My crossfit class in going to do club 3000 with you guys! Margie, Joe, Renee and Kara all committed to it last night... I'll let you know who sticks with it!
Posted by: Prego Kristi in Cali | December 04, 2008 at 08:08 AM
Kristi, see my post from yesterday in response to yours.
Warm up and Back squats this AM with Kelly and Lina.
95-115-145-155-160
Felt strong, but a littly shaky today for some reason.
Good job on your first time going heavy with squats Kelly and Lina!
50 pushups so far today... plan to get in 50 more before bed.
Posted by: Leigh Ann | December 04, 2008 at 06:27 PM
today did the warm up run and added a ladder sprint on the basket ball court. timed at 30sec. i think that is slow. lol
BS are as follows 205 225 245 265 295x2reps. didt even attempt the third rep. got my 100 pushups in today. its tough.
Posted by: quad father aaron | December 04, 2008 at 06:59 PM
10 pushups + 90 knee pushups = 10 pushups + 390 knee pushups so far this month; first time to do real pushups!!!
i just talked to bill and he's at 60 pushups so far today with plans to get his remaining 40 in before the end of the day.
annee
Posted by: Annee Buchele | December 04, 2008 at 07:58 PM
Did Fran today rx'd!
9:30
Kristi talked me into doing club 3000. So I have some catching up to do!
Posted by: Muscle Mama | December 04, 2008 at 11:55 PM
Did prego Fran today
45# thrusters
green band pullups
7:11
Great job doing Fran rx'd for the first time Muscle Mama! I'm so proud of you!!!
Since everyone else is doing club 3000 I figured I might as well too! I did 190 yesterday so I'm at 300 for the month. My plan is to get caught up this weekend!
Posted by: Prego Kristi in Cali | December 05, 2008 at 06:38 AM