« Thursday 4-23-09 WOD | Home | New Leaders Leadership Seminar »
Sprints and Gymnastics
By Keith | April 24, 2009
Finley geting it done with double unders!
Pizzi getting done with dead-lifts!
If there are no crashes...you aren't going fast enough! Great job Carolanne!
20 X 40 Meter Sprints
Every 30 Seconds you have to sprint 40 Meters.
Accelerating through the whole distance.
Followed by skill work on your favorite gymnastics moves….muscle ups, skin the cat, L-Sits, rope climb, spuds….whatever you want.
Nothing like putting the wrong work out ion the board to elicit the comments,. Great work yesterday by everytone! Even though I miss lead some of you with the wrong work out on the WOD site. And thanks to everyone for pointing that out to me.! LOL!
Topics: Cynergy Central | 10 Comments »
April 24th, 2009 at 8:01 am
A very tough 10 minutes – but in a good way! I think I have finally caught my breath. Nice job 6 am’ers. You were all wicked fast
Suzie – I think the pink knee socks really helped you get through this WOD. The knee sock friday trend is sure to catch on!
April 24th, 2009 at 8:58 am
Mel, sistah, who know the speed you possessed? I only saw one of the 6am sprints but you were leading the way! Hey, 5am Rich, I’m trying to figure on a nickname; you like “Rabbit” or “Dash” better? Dude! You DA MAN!!
April 24th, 2009 at 9:59 am
Thanks Jill – I’ll take whatever you got for nicknames although before Crossfit it would have been pork chop or jelly roll so I’ll take Dash or Rabbit….
Always helps to run between you and Bob. There is no greater motivation than avoiding the pebbles that get thrown back from Bob the Gazelle Bailey as he takes 8 foot strides!
April 24th, 2009 at 10:18 am
Well congratulations on your accomplishments since Pork Chop days, cuz you’re a badass, Dash!
April 24th, 2009 at 10:25 am
April 24th, 2009 at 10:52 am
Was a tough 10 minutes and was very happy it was only 10 minutes:)
Thanks for all the help on the pullups this morning guys!! I will get there.
Holly – great job coaching this week.
Nice job on the rope climb Jill – couldn’t watch – you went too high for me
April 24th, 2009 at 11:56 am
it was a fun 5sm class today! Keeping up with the elite runners, seeing Jill climb the ropes, better yet the descend (how’s the rope burn?) and DI,who really couldn’t watch! Diana doing the skin the cat?? then theres me with the damm pull ups…Thank you everyone..yes I know some day!!
April 24th, 2009 at 2:08 pm
yeahhhh, never actually dawned on me to ask Holly the instructions on how to get back DOWN!
Never in a million years envisioned needing to know…next time, to the top ~ rope burns be damned!!
April 24th, 2009 at 2:13 pm
Although I’m sure you all can’t wait for Cindy (or CF Mom) to get back in the box, I want to say I had a blast with all of you the past three days. Thanks for your patience when needed (getting bars ready for everyone…) and the drive, determination and intensity. It was a great reminder for me to see everyone, no matter what stage they are at or level they are on, push through some grueling WODs. I was continually impressed by each and everyone of you. So thank you all for letting me step into some big shoes and giving it my best. You all made it pretty easy!
April 24th, 2009 at 6:01 pm
Thanks Colleen and Cara for keeping us moving. Stopping to take a breath, Not an option at cynergy…
You ladies kept us moving thru all the workouts, just like some our great leaders do. Great job..