Saturday 090627
Dana (BGI - South, unfortunately Todd had to work) and I went to CrossFit 305 to help with their Affiliate Challenge. For those that know me, know I avoid going to Miami at all costs. Mostly due to working there for 5 years and dealing with the God awful traffic. This time it was a pleasure. We met some quality affiliates and it was nice seeing the CrossFit spirit at the event. I would like to thank Dan, Dominic, Joe, and Peter for the invite...they were great hosts.
We also had the pleasure of meeting Chris and Elisha from CrossFit Threshold. Chris had great clean technique today even though he was doing an AMRAP...nice to see people still interested in doing things right. I apologize, his name escapes me at the moment, but we also met one of the owners from CrossFit North Miami Beach...another stand up guy. Looking forward to training and working with the above again in the future.
Photos will be posted once Dan sends me the link.
Saturdays WOD:
The heat this morning brought back some good and bad memories from last year. Today we did the following WOD after working on mobility drills:
- 15 AMRAP
- 5 Pull-ups
- 10 DB Thrusters (55lb)
- 15 KB Swings (70lb)
Recap of the weeks workouts are as follows:
- Monday: BS 365 x 3 x 5, SN DL 315 x 5 x 3, Push Press 215 x 5 x 5 , weighted Sit-ups
- Tuesday: 5 Rounds for time - 500m Row + 20 Push-ups + 20 GHD Sit-ups
- Wednesday: Snatch up to heavy single 205, 165 x 2 x 5
- WOD: 5 rounds - 20 DU + 10 KB Snatch (24 Kilo) ea side + 10 Kipping Pull-ups
- Thursday: OHS 215 x 3 x 3, FS 285 x 3 x 5, CL Pull 275 x 3 x 3, GHD Raises, and Planks
- Friday: Light Clean work since the wrist is still a little sore.
- WOD: Intervals on the Rower and practice HSPU
It was funny. At one point, I kneeled on the floor to try to get the heartrate down. The floor was so hot that just the steam coming up began to cook me and my heartrate got even worse!
I just don't push that hard when I'm not with you guys!
Posted by: David | June 29, 2009 at 01:04 PM
Bob, I could not agree more. I was surprised that more us were not diving for the shade. Always fun training with you guys. Hopefully Dulcita will slowly start training again.
Posted by: Stephan - CF Broward | June 29, 2009 at 11:54 AM
saturday was brutal. although much needed.
Posted by: bob | June 29, 2009 at 11:34 AM
I see a friendly face on that picture. Looks like Jami is still working out!
Posted by: David | June 29, 2009 at 08:45 AM