WOD
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments.
August “Cool†Board
***Make some goals for yourself for August
–  Shelley – Winner of 2011 Woman’s 55-59 CrossFit Games!!
–  Bob – First Muscle-Up Ever
– Â Lance – Completed KING KONG in 7:42
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Row/Rest WOD: 1:35 / 1:37 / 1:41 / 1:41
1:28.5 / 1:33 / 1:38.8 / 1:40 and my quads were absolutely screaming!
Did the dreaded “hotel WOD” this morning with 9kg dumbbells – 18:49
Yep, that’s a lot of burpees. I was using the timer on my phone which kept turning off so I spent way too much time messing with it and missing at least one thruster rep each minute ….. Hence lots of burpees:(
Nice! Are you on the ship now?
1:36/1:40/1:40/1:40 – Was on pace for sub 1:40 for the last one but fell out of the “boat”!
Row/rest: 1:49.7 / 1:55.3 / 1:56.3 / 1:56.6. Rowing is always the worst thing ever, but it felt exceptionally horrible this morning.
Row/Rest WOD: 1:44 / 1:48 / 1:50 / 1:56
Row/Rest – 1:43.8 / 1:53.4 / 1:55.1 / 1:52.3 = 16:24.6
Split times were different, but total time added up to EXACTLY the same as what I got last Sept, weird.
http://vimeo.com/27423280
That’s awesome! …so is it weird that I could pick Matt Chan out of a line-up, but not Knowshon Moreno?!
Very awesome! I’m gonna need to bump that to my friends out in Denver. Funny they keep talking about grip strength…he’s known for the fumble-rooskis. Not sure how much proof you need from the Knowshon video and the video above to show it is universally scaleable and IT WORKS.
Very cool lets try that box jump thing sometime! And I already have half my team talking to me about CrossFit and how they want to do it next summer for their summer workout programs. Now we just gotta work on my coach:)
http://games.crossfit.com/features/videos/deep-breath
HEY, it’s Shelley 🙂
Did Games WOD event #3 Rx’d
For time:

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep
11:59 – Got everything except the last C&J at 225#
then
Accomplished one of my CF goals and did my first few real pistol squats! Took me a long time to get that flexible…back up on the August cool board!
Beast of a Monday Ash! Do u have something to prove after that candid photo last week? Nice work!
Thanks…and yes, I had to regain some manhood
Row/Rest – 1:30.1 – 1:37.4 – 1:39.6 – 1:41.1 = 15:28.1
I now understand why it is called the “BIG DEAL” 🙂
My favorite comments from today’s CrossFit photo on Facebook. Rowing words of advice: “If you don’t feel like throwing up after, you didn’t go hard enough…” and ‎”Don’t worry, you’ll pass out before you die.”
LOOOOOVE IT!
The “Big Deal” as Rx’d – 38:41. Hip flexors are pissed off after that one.