CROSSFIT101 On Ramp Class 11 Day #9
Posted by TracFIT on July 27, 2010
It just happened to slip my mind to let the recruits know that their forearms would be totally shot after this workout. But, I guess that’s part of the fun of meeting one of the benchmark “girls”, they always leave you in a different state than before you met them.
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- Taylor and Toni Van almost got beat by Fran, but showed her what’s up
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- Duc = Not Fail
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- Erwin with the 35lb KB Swing
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- Mark looking Lean and Mean
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- Monica putting in hard work and motivating others!
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- Michael has great heart, we’re still working on the cardio, but great heart!
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- Noeun moving it
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- Alain beasting
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- Jazper gets down to work
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- Van working the full range of motion
We cranked up the intensity yesterday, but we might have to dial it back down a bit. While the group pushed through well, we started losing range of motion in the pull ups and some back arcs went kaput. Understand that is is OKAY to rest recruits. We are in training for the long term, so if you have to take more time to recover and maintain your technique, do so. There is no room for egos in our training. If you’re a bit slower than your friend, that’s okay as long as you’re trying your best.
Workout
“Fran Lite”
21-15-9 reps of
Pull Ups
Weighted Swings
Sumo deadlift hi pulls
Click on the comments section for the results.
TracFIT said
Mark = 9:15
Erwin = 8:55
Ken = 6:30
Victor = 8:05
Tan = 8:28
Emily = 4:58
Alain = 7:29
Jasper = 4:44
Van = 4:32
Marissa = 4:31
Susan = 5:54
Monica = 6:52
Michael = 10:04
Candyce = 5:02
Teresa = 4:36 (8:44 Fri WOD)
Noeun = 4:23
Jessica = 5:07