CrossFit Victory: WOD 04.13.09

WOD 04.13.09

I woke up thinking about Miguel Easter morning, and then happened to bump into one of his friends at lululemon. Lets think about honoring our friend during this one.
Miss you Miguel.

"Miguel"

400m Run
21 Power Cleans 135/185
21 Pull-Ups
400m Run
15 DB Thruster 35/55
15 Pull-Ups
400m Run
9 Power Cleans 135/185
9 Pull-Ups

5 comments:

Monique said...: See you all in the morning!!; April 12, 2009 at 8:06 PM
Michael Felsburg said...: It's always nice to get that sick to your stomach feeling and butterflies before you go to bed and have to wake up in the morning to do your CrossFit WOD......Thanks! :); April 12, 2009 at 10:12 PM
Susannah said...: great job you guys!
This one is tough.; April 13, 2009 at 7:18 AM
Forrest said...: Susannah, about that exercise you did after class, the hip thrusting to push the bar up... I never really realized how much you pushed with your upper leg. It kind of clicked when you showed us how you did it.

I will practice this in the future; April 13, 2009 at 12:05 PM
Susannah said...: Cool! I'm glad that helped!; April 13, 2009 at 1:14 PM

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.