Nov 11 2009
November 11, 2009
Wednesday 091111
For reps:
4 Minutes of rowing (Calories)
4 Minutes of double unders
3 Minutes of rowing (Calories)
3 Minutes of double unders
2 Minutes of rowing (Calories)
2 Minutes of double unders
1 Minute of rowing (Calories)
1 Minute of double unders
Post reps to responses.
Compare to September 14, 2009.
Don’t forget about the McNellie’s Pub Run this Saturday, November 14th at 3:00pm! You can get registered at Fleet Feet (61st & Yale) all week long!
CrossFit Journal
= 371
total was 301
4 Minutes of rowing = 68
4 Minutes of double unders = 60
3 Minutes of rowing = 49
3 Minutes of double unders = 45
2 Minutes of rowing = 33
2 Minutes of double unders = 30
1 Minute of rowing = 20
1 Minute of double unders = 11
TOTAL = 316
4 Minutes of rowing = 71
4 Minutes of double unders = 95
3 Minutes of rowing = 44
3 Minutes of double unders = 100
2 Minutes of rowing = 27
2 Minutes of double unders = 70
1 Minute of rowing = 13
1 Minute of double unders = 39
TOTAL = 459
=442
4 Minutes of rowing = 48
4 Minutes of double unders = 128
3 Minutes of rowing = 35
3 Minutes of double unders = 80
2 Minutes of rowing = 22
2 Minutes of double unders = 57
1 Minute of rowing = 9
1 Minute of double unders = 27
Total: 406
Back Squat – 315 x 5 x 3
Shoulder Press – 140 x 5 x 3
Power Clean – 190 x 3 x 5
4 Minutes of rowing = 50
4 Minutes of double unders = 65
3 Minutes of rowing = 32
3 Minutes of double unders = 46
2 Minutes of rowing = 20
2 Minutes of double unders = 41
1 Minute of rowing = 10
1 Minute of double unders = 20
Total: 284
Great job this morning Liz…can I get some privates on DUs
4 Minutes of rowing (Calories)=75
4 Minutes of double unders=235
3 Minutes of rowing (Calories)=53
3 Minutes of double unders=142
2 Minutes of rowing (Calories)=30
2 Minutes of double unders=95
1 Minute of rowing (Calories)=15
1 Minute of double unders=50
Double Unders=522
Rowing=173
Total = 695
Everything as rx’d other than starting with double unders first.
I got signed up for the pub run today. Who else is doing the pub run on Saturday?
4 Minutes of rowing (Calories)=71
4 Minutes of double unders=220
3 Minutes of rowing (Calories)=50
3 Minutes of double unders=140
2 Minutes of rowing (Calories)=32
2 Minutes of double unders=100
1 Minute of rowing (Calories)=15
1 Minute of double unders=60
Double Unders=520
Rowing=168
Total = 688
Pub Run= Yes
Hang Power Clean
185X3, 225X3,245X3,265X1,275XF
Minutes of rowing (Calories)=60
4 Minutes of double unders=140
3 Minutes of rowing (Calories)=40
3 Minutes of double unders=123
2 Minutes of rowing (Calories)=26
2 Minutes of double unders=82
1 Minute of rowing (Calories)=11
1 Minute of double unders=38
Total = 520
I can’t count…special ed teacher…not math…still have the sheet if you want to see it…and still think Denver beat me by a good margin
= 551
As Rxd
Total: 422
Max Pull Ups: 35 (PR)
Total: 227