Strength: Deadlift 3-3-3-1-1-1
WOD: “Annie”
50-40-30-20 and 10 rep rounds, for time of:
Double-unders & Sit-ups
There is a 10 min cap on Annie today, so if your Annie time is over 10 min or you don’t have Double-Unders yet, you should be doing “mini-Annie”: 30-20-10-5 rep rounds of DUs & Sit-ups. “mini-Annie” is in our beyondthewhiteboard site for today as well, so make sure you select the correct “Annie” when posting your workout.
Finish with: Glute Ham Raise
Stretch / Foam Roll
Reminder: Tonight’s 8pm class is canceled. We are screening the 2009 CrossFit Games at the box! More details here.
Reading corner: A Study Finds Mental Benefit of Fish Oil
From Mark Sisson: A Primal Primer: Whey Protein
Susan, German Hang on Bar (skin the cat)
sub double unders for 100, 80, 60 and so forth one leg singles and or deck squats?
No fair, DUs 2 days in a row? C’mon Vadim…
life isn’t fair.. gotta be ready for anything
come earlier and spend the warm-up practicing.. you are a hair away from being a pro in DUs
link to Colbert Report last night the 3rd segment is on the caveman diet.
http://www.hulu.com/watch/125753/the-colbert-report-wed-feb-3-2010#s-p1-so-i0
I knew there was a reason Vadim was so good at Crossfit…look how long he’s been doing it:
http://beyondthewhiteboard.com/members/1153
the dude is the definition of paleo
haha, i knew he wasn’t human! my suspicions were confirmed by the birthday meat cake. he must be one of those alien cavemen that came through the stargate at one point. now i understand why he looks at us with a dazed and confused look when we ask “silly” questions. it’s because he’s not from this world! makes perfect sense now.
yay for double unders…
http://www.meetup.com/Eating-Paleo-in-NYC/
same dude from the colbert robert and the NYT article from several weeks ago
let’s do this:
http://toughmudder.com/info/
Mike! Count me in. I’m all over this. The rest of my fellow CFers unless you have something to do that w/e u better sign up!
I see the Penn location but not NY. Am I not seeing something? You know me by now, age creeping up on me..lol Let me know Mike.
this is the map:
http://toughmudder.com/bear-creek-map/
looks pretty awesome
Nice Al! the race is hosted in PA for the northeast =)
this is going to be badass!
Cool! I’ll sign up today.
By the way, I forgot to post (will update in the minute), but there is a 10 min cap on Annie today, so if you Annie time is over 10min, or you don’t have DUs, you should be doing “mini-Annie”. The workout is in our beyondthewhiteboard site as well for today.
if we wait to see how many people are interested we can sign up as a team and get a discount so hold off for a short while until we poll the box =)
We should figure out first how many want to go. We can get a group discount if registering a team.
there’s no i in team only in vadim
Oh, my. It will be really cold on May 2nd to jump into freezing mudd. Sounds awesome
and then there were 4…
Obviously I’m in….
Dude…come on…you can’t do that without me
now we’re 6 deep, more than halfway there…good stuff
Dude. This race looks deadly. I’m scared of the boa constrictor. Seriously, my breath kind of seizes up when I think about a tunnel of tight tires. Everything else seems just fine by me, but this shall give me nightmares. I must work on my mental preparation.
haha, i think you’ll do just fine kj – we won’t let the big bad boa bite you
r we signing up as a team?
Okay, this is totally insane and I love it. Count me in.
Question – why are there no females in the photos and why do they have statements like “separating the men from the boys?” Please tell me they allow girls to participate. If not, I’m boycotting this competition.
of course crossfit women are welcome
and yes al, we’ll sign up as a team once we have 11(+)
Linda and Andrew bring the total to 8!
Yea, I noticed “separating the men from the boys” too. That’s unfair!
Makes me want to do it.
I’m in for the tough mudder race.