Crossfit Cherry Point - Crossfit Cherry Point

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Monday, May 31. 2010

0900 @ Pelican Point

Warmup:
Agility Drills
Burgener Warmup x 3 w/PVC
15 Air Squats, concentrate on form
20 Situps, feet together, full range of motion
20 GHD Hip Extentions
7 Thrusters, 65 lbs

WOD:

"Fran"

21-15-9 reps
95 pound Thruster
Pull-ups

Skill:
Push Press

Compare to 100212

"Ensure you are getting rest days. You need to get 1-2 rest days a week where you do not workout at all. Every 2-3 months, get a 3-4 day rest period. These workouts are grueling and you need to let the body recover." - Dave Joseforsky

Posted by Dave Joseforsky at 01:00 | Comments (8) | Trackbacks (0)

Comments

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8:53 Rx

#1 Ted on 2010-05-31 09:53 (Reply)

2:54 Rx PR

Beat my Al Asad time by 4 secs. Missed the 0900. did the WOD at Pelican Point at 1000 with Julie. Set weights up next to the Pull-up bar, I think that was the difference from my last Fran.

#2 Weaver on 2010-05-31 10:43 (Reply)

I hear ya Weaver. Nice.

#3 Hunter on 2010-05-31 17:28 (Reply)

7:00 Rx

The clock got messed up, but 7 is a safe number.

Sir we must have just missed you.

#4 Barriger on 2010-05-31 21:10 (Reply)

Thanx Hunter, I think my relationship w/ Fran has hit a turning point. We have achieved everything we possibly could together and maybe its time to go our separate ways. Steve, sorry we missed you all, in-laws left late...but I got a key, no worries.

#5 Weaver on 2010-06-01 05:43 (Reply)

10:30-first time to RX with prescribed weight

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