WOD 07 21 14
A1. EMOM [20]: (1 HPS + 1 OHS + 1 HS) OR (3 BS + 3 OHS). Keep loads moderate.
A2. EMOM [20]: 4 Tall Box Jump (Challenging but consistent. No misses) (Adv: 4 BJ + 4 Burpees)
B. 3 RFT: Row 500m, 14 T2B (sub hollow rocks 1:1), 28 DU
B (Adv): 3 RFT: Row 500m, 6 Bar MU, 12 GHDSU, 24 u/b DU
C. Side bridge (elbow): 3×20 (each side)
Durham Bulls Game tonight! If you wanted tickets, meet at the gate! Check the post for details!
The CrossFit Games are coming this weekend! We’ll have a viewing party at the box – stay tuned!
07 21 14
finally Bar MU in a WOD! wooo!
The race for Speal is on!
Kim needs to ask you for some more bars
GREAT article on Alcohol and Fitness
http://www.t-nation.com/diet-fat-loss/lifters-guide-to-alcohol
This had better be good news 😉
it is great news! it is written by a doctor it is well researched, it is honest, and it is a MUST READ
and I’d think that alcohol after crossfit falls into the alcohol after cardio category not the alcohol after weight training category
A1. Modified to my volume work. 6 BS/rd @ 115# (55%). Focused on depth and speed out of the hole. After the first set or two these felt great.
A2. About half at 30″, then 32″ for the remainder.
B. 15:34, sub GHD (shoulder rest) and 2xSU. After A1, the row was devastating. Pushed through as best I could, but wow.