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April 10th, 2012

WOD 120410

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Warmup

800m Run/750m Row
2 Rounds
10 Pullups
10 Pushups
10 OHS
10 Situps
10 Back Ext/Superman

Strength/Skill

Rope Climb
Moblity
Couch Stretch (2 Mins Each Side)
Partner Hamstring (2 Mins Each Leg) 

WOD

2K Row

Compare to: August 24th

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Clean Eating challenge 2012

- Challenge begins April 13th. Click here to register for the Clean Eating Challenge.
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Each challenge participant will start each day with 21 points. These points represent 7 aspects of the Paleo diet and account for 3 primary meals a day.  Your goal is to accumulate as many points as possible.

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Videos, journals, articles that will help your brain PR

Rowing; Excellence In Execution – Video
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  • http://www.crossfit4life.tumblr.com Derek

    WOD: 2k Row – 7:39
    Rope Climbs, finally understand the rope leg/foot pinch method. Got 1/2 way up (highest I’ve gotten) if I had some grip strength left might have gotten higher.
    Thanks to Kev for help with rope climbs

  • Kevin

    Nice job Derek! Rope climbs are extremely functional. It allows you to start a fight with any creature without opposable thumbs and all you need to do is climb out of reach.

    • http://www.crossfit4life.tumblr.com Derek

      • Ryan

        Shut the blog down. Derek wins.

  • brandy@cfq

    Nice job Derek!

  • Ryan

    7:16.4
    So terrible.

    Did learn some new tricks though. Much appreciated Ant.

  • Coleen Machine

    Did this WOD 2/16/12 9:36
    Today 9:16
    I was hoping for 9:00, but I’m happy that I improved 20 seconds. Thanks Ant for giving great tips tonight for rowing and rope climbs!

  • Nicole

    WOD: 8:06 … My PR is 8:02 (in Feb) but today still felt like a solid row. Was trying to get under 8:00 today.

    Congrats to ‘Cil who got a PR tonight (8:24!!!) and landed herself on the leaderboard! Boston won’t know what hit ‘em come Marathon Monday!

  • Mike T

    7:33 almost got on that board

    Fun 6pm class

  • Charlie

    7:33 first attempt at a 2k.

    Great technical breakdown of the rope climb and row, thanks Ant.

  • Danny B

    7:45 first time 2k
    rope made me feel like a weakling

  • Louise

    Brandy – thanks for the tip about Lunch Box tonight. I got the all-in burger without the bun and even managed to go for the salad instead of the sweet potato fries! See you Thurs.

  • LL

    3rft
    run 400m
    50 DU
    5C2B pullups
    10 pistols
    10 Ground to Overhead (C&J) 85lb
    30:45

  • dom

    6:47.2 9/10ths of a second slower than my PR… felt yucky. I think I can beat it next time for sure