Thursday March 18, 2010
Joey "PB" Warren doin' some C2B.
*C.A.T. rest day
NorCal Sectional WODs announced! To check 'em out, go to:
http://games2010.crossfit.com/qualifiers/norcal-sectional-wods.html
The competition is next weekend, 3/27-3/28, and will feature 400 athletes competing. This is the largest sectional comp by far, and probably the most competitive. We have five athletes competing from Cadence: myself, Matt, Shane, JRann, and Chelsea. It's being held at Mitty high school, and we would love to have people come out and support us, but be aware, there is a $50 fee for spectators.
class WOD
Strength
- Back squat 5 x 8
MetCon
"Filthy Finisher"
- 50 back extensions
- 50 wall ball shots (20#/10ft)
- 50 burpees
- 50 double unders
*No pacing! Sprint!
**This was a C.A.T. DD workout from Mon., so anyone who did it should be resting today. But, if you did it and missed another workout from the week, do that one instead.
Finisher
- 50 GHD situps, for time
*If you're still getting comfortable with these, don't do them for time. Practice getting more ROM and using an explosive coordinated quad contraction to initiate your return to the top.
Post results and thoughts to comments.
6 Comments
Reader Comments (6)
Hey guys, just saw this on the Crossfit Moxie site...
"***SECTIONALS SPECTATOR UPDATE from Mike Minium - 2-for-1 spectators! This means that for all paid spectators, you will be given two wristbands for entrance at the gate. So bring a friend. The person you bring along must come with you as they will have to fill out a waiver to get on the grounds."
Maybe they realized the $50 fee for spectators, at the sectionals, was ridiculous. Anyhow, I have already paid my spectator fee so if someone wants to be my 2 for 1, let me know.
Back Squat: Last set was 165.
WOD: 7:45 Rx
Did yesterdays CAT Double day WOD today...
Farley road sprints: 53, 53, 51, 51, 49
Tried so hard to push it at the end of the hill, but my legs and lungs did not want to cooperate.
Did yesterdays CAT double day WOD today, also.
Clean & jerk--185# PR (cleaned 195# but rushed the jerk)
Metcon sucked.
Farley run: 44, 44, 44, 43, 42 (everything died at the old Cadence driveway--lungs felt too small, legs felt too big)
You know what I like about www.crossfitcadence.com? I like that it is always changing. It is always full of new information. I do religiously go to other fitness websites. But, often the information on those sites is old and stale.
For example, on this one site I go to on a tri-daily basis, they have had the same crummy article on coffee for like over a month now. I mean the article was interesting for the first 20 times I read it, but now it is really getting old.
Keep it up, Josh. The other fitness sites could learn a few things from you!
wod: 9:24 (14#WB)
those wall balls were so tough!!
i sprinted after and was soooo slow I am not sure but it was something like this:
45, 44, 46, 48, 45 all i know is my legs were not working :)