LogsItAll Rankings

Thursday, February 21, 2008

Positive Adaptation through Intensity

Today's Workout proved to be an excellent CrossFit litmus Test...
It was a Deadly blend of Strength and Conditioning!
Our Front Squats have improved dramatically!
The Ring Dips today were the best I've seen!
Our Pullups continue to progress!
The Power displayed on the rower was awesome!

Time to dial in on our rowing technique and continue the progress with our core strength...

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure."
- M. Williamson

Andrea and Chriss coach the medicine ball clean...
Che` and Georgia fighting to keep those elbows up with 65lb Front Squats...
Andrea T. and Wes Musclin' through some band ring dips...
Elizabeth flyin' through the last reps while Jack is done for the day...

More Photo's

For time
500 Meter Row
15 Front Squat
15 Ring Dips
15 Pullups
500 Meter Row
12 Front Squat
12 Ring Dips
12 Pullups
500 Meter Row
9 Front Squat
9 Ring Dips
9 Pullups
Sum total of all 3 intervals as final Output

Must do full ring dips, pullups
and use
65lb Women - 95lb Men for Front Squat

If one of these are scaled go to Pack

Used Band Ring dips or Modified pullups
or used
55lb Women - 75lb Men for Front Squat

Used Jumping Dips or Modified pullups
45lb Women - 65lb Men for Front Squat

1 comment:

Adrienne said...

Dear Crossfitters,

We have planned what we hope to be a large get together of all old and new Crossfit Old Town members to celebrate a big day. CFOT is ONE YEAR OLD!!!!

When: Thursday, February 28 (the actual anniversary is on the 26)
What time: 7:00 pm to whenever...
Where: La Tasca in Old Town
607 King Street
Alexandria, VA 22314
Phone: (703) 299-9810

Questions/Concerns/Comments: Call Adrienne (515) 554-1406

See you there!