WOD – Saturday June 20th, 2009
Warm up
George and his team finish ESAR race
20 jumping pulls ups
row 500
2 bear crawls
PVC pipe drills
5 turkish getups
Skill/Strength
Front Squat to be completed after the WOD
3-3-3-3-3
WOD
“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings
12 Pullups
“How Did We Get Here?” by Greg Glassman, CrossFit Journal Preview – video [wmv] [mov]
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Came in for a drop-in workout today with Mark. Had a great time and set a PR on Helen. It was nice to meet everyone there, I will definitely be back again when I get the chance. Thanks everyone, especially Chris for chasing me the whole time!
Hi guys, great WOD today in the rain, I think it mostly held off until the end. It was great to have Andrew pop in from RMC and also interesting to chat with him about the new Canadian Forces implementation of a fitness program that adopts many CrossFit principles. We all know it works, I’m glad to see our military using it! Helen is an awesome workout, it is short and intense and i’ve written down everyones times on the side board. We can chip away at them and bring them down. Awesome job Julie for bringing your time down from March from 19 minutes to 11, that’s amazing, and that’s also why we keep our training journal! We had a bunch of the boxing crew come by after their boxing and try out CrossFit, I hope that you can make it part of your routine, and you’ve seen what it has done for Joyce. Also it will help your boxing game because CrossFit is really hard, and it helps with your mental toughness, which will translate to your everyday life. Enjoy the rest of the weekend, and we will see you next week!