There is a local CrossFit competition this Sunday at CrossFit Invoke (downtown Raleigh) if anyone is interested (it’s for a great cause!)  Teams of 2 male or 2 female.

 

Speaking of competition

 

Have you checked out our upcoming Events?

 

WOD 04 10 13

A. 20 minutes to establish a 1RM Front Squat

B. Up to 2 attempts to establish a max rep pushup.  Scaling to knees is acceptable if you have less than 10.  However, if going to knees, place knees on a 45lb plate + abmat.

C. “Helen”

3 RFT:

Run 400m

21 KB Swings

12 Pullups

Post times, loads, and comments.

Mike KB Swing

 
04 10 13
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15 thoughts on “04 10 13

  • 04 10 2013 at 8:59 am
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    can we donate without registering for the event?

    • 04 10 2013 at 4:05 pm
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      Rae, I think you can donate just select a different amount after you click “donate now”.

  • 04 10 2013 at 9:57 am
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    Who’s going to Invoke this Sunday? My knee’s been hurting since 13.5, but I would love to cheer some RTP folks on… Step up, y’all! 😉

  • 04 10 2013 at 1:07 pm
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    Team Thomas-Carter making debut this sunday. This is some exercise you won’t wanna miss so run and tell that. Let’s go Pizzels!

  • 04 10 2013 at 9:08 pm
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    Ill be competing with my friend from 919/RTP. I know it’s somewhat last minute but its a great cause!

    • 04 10 2013 at 11:21 pm
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      Friend, huh? You have those?

      • 04 11 2013 at 10:42 am
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        Guess my default is “RTP” ..meant “CFD”..

        and I use the term “friend” loosely, Murph. May or may not have paid her to hang out with me… :/

        (thanks for that, pal)

  • 04 10 2013 at 10:10 pm
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    In case it wasn’t clear, it was miserably hot today.

    A: 210lbs
    B: 20
    C: 14:20, 40lb KB, blue band

  • 04 11 2013 at 5:17 am
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    Front squat- 225 (tied PR)
    Push Ups- 52
    Helen- 14:52 at Rx (25 sec slower than PR, but I attribute it to “GI issues- i.e. I’m happy I didn’t poop my pants during the WOD).

  • 04 11 2013 at 9:14 am
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    PR trifecta today:
    Front squat: 245 (20# PR)
    Push-ups: 46 (previous was somewhere around 30)
    Helen: 13:35 (aiming for <14:00)

  • 04 11 2013 at 9:49 am
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    I haven’t been good about posting lately…so
    A. 160 (have 165 on the books but couldn’t make it happen, annoying!)
    B. 20
    C. 11:44 rx (PR on something so yay)

  • 04 11 2013 at 10:46 am
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    A. 125
    B. 25
    C. 15:10 – Starting to do kipping pull ups, but since I like to be tough and muscle through every portion of a the kipping pull up (ie. – not a kipping pull up), I ended up with a red band. Maybe kipping would make it easier??

  • 04 11 2013 at 12:47 pm
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    my time in Austin prepared me for this…i personally quite enjoy lifting heavy shit and running ON THE FACE OF THE SUN. (those who have heard me bitching for 2 days straight know this is a bold faced lie.) but if whitney can make it through an entire show with a sweaty upper lip and sweat bang, so too can i.

  • 04 11 2013 at 5:12 pm
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    A. 280 (5lb PR)
    B. 20 (sandbagged)
    C. 13:07 Rx (possibly a PR)
     
    Helen is my nemesis WOD, but it wasn’t so bad this time despite the heat.

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