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Sunday
Oct122008

Row 2K

Post times to comments.

Accessory work

3 Rounds of:
Windmill, 15 Reps each side
30 Overhead Sit-Ups
15 Russian Twists

Foam Roll!

IMG_1733
Sal runs a mile

IMG_1687
Jeremy Front Squats 50%BW for 30 reps

IMG_1763_2
David SDHPs 135lb
(Check out the SBK Scrapbook for more pics)

The day consisted of two events:

Hopper 1:
"The Crippler"
30 Front Squats @ 50% BW
Run 1 Mile

Hopper 2:
10 Burpees
135lb SDHP, 5 Reps
25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
30 Burpees

135lb SDHP, 5 Reps

25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
10 Burpees

135lb SDHP, 5 Reps

25 Double Unders

Needless to say SBK represented well at the event. Sal had an amazing showing and took 2nd place overall. His time on the first WOD was 7:27 and 9:11 on the second for a total time of 16:38.  The entire event was a great time where we got to make new friends, compete against them and then enjoy a Zone Friendly catered lunch and dinner. I strongly encourage everyone to come out to CrossFit events when they come up, they're always a lot of fun and a great way to gauge your fitness against a wider pool of athletes.

Concept2 2K world records

Reader Comments (11)

That was a lot of fun.

WOD 1: 8:50While 30 FSQs @ 75lbs isn't too bad, the second you drop the bar to run you realize your legs have been left behind with the bar. It was funny to see everyone do the "straight leg shuffle" when they started their run. Overall this one really sucked, i was hesitant to run because it's one of the last things that still aggravates my ankle but i didn't go all the way out there to sit on the sidelines. Definitely a WOD that looks easier on paper than in practice.

WOD 2: 14:58I really liked this one. The double unders slowed my down the most since i can't string them together yet, beyond that the rest of it was hard but very enjoyable.oh- we had to use one of those Staples "That was easy" buttons for our burpees which i wasn't crazy about but actually didn't get in the way too much.
October 12, 2008 | Unregistered CommenterDavid Osorio
congrats, sal, david & jeremy! great showing.

and thanks to jacinto for some serious coaching yesterday morning...
October 12, 2008 | Unregistered Commenterhill mill
awesome work guys! congrats on 2nd place, sal!!
October 12, 2008 | Unregistered Commenterstephanie
7:28 Row

Legs are still fried from yesterday, I feel like I'm going to be walking funny well into this week.



October 12, 2008 | Unregistered CommenterJeremy
Awesome stuff David Jeremy and Sal. Way to represent CFSBK.

I did the WOD today at EquinoxWarm-up:Row 1K (NOT a good idea before today's WOD)DROMSCFWU-10 reps x 3 (samson, squats, push-ups, pull-ups)

WODRow 2k7:19I totally fucked this up by coming out of the gate WAY too hard and ended up gassing big time. I literally stopped rowing 4 times during the workout. I need to learn the pacing of longer rows. And also just work on my 500s. Maybe doing that 500m/1min rest repeat. Technique pulled me through.

Accessory WorkWindmills-16kgSit-ups-45# plateRussian Twists-45#

I had to break all of the sets up into manageable chunks. This took me a while. I was a little wonky w/ my windmills. Fun stuff nonetheless.
October 12, 2008 | Unregistered CommenterShane
7:38 row. shane, that is a damn solid time, can't believe you got that and stopped multiple times!
October 12, 2008 | Unregistered Commenterpaul
2k row 7:14windmills 25#russian twists 35#situps 25# plate

October 12, 2008 | Unregistered CommenterPatrick
Awesome job David, Sal and Jeremy!

I'll be out this week on a business trip to Mexico City. Let's see if the hotel gym has anything useful.
October 12, 2008 | Unregistered CommenterAdam
Congrats Sal!! I am completely awed by those times... how was that even possible?

Great to hear that our brown-haired boys represented well.

I just woke up from a 12 hour night of sleep after my weekend on the farm. It was a really interesting and exciting weekend - I am so happy I went.
October 13, 2008 | Unregistered CommenterMargie
Speed ropes have been ordered. For Shannon, Matt D., Bethany, Jamaal, Adam and Jenna. All 9' ropes.

With shipping/tx = $5.85 per person

Will post when they arrive and leave them with David for you to pick up.Thanks,Cynthia
October 13, 2008 | Unregistered CommenterCynthia
Nice work CF Brooklyn! You guys definitely represented well at the Hopper. Glad to meet those of you that I could, and mad props to Sal for taking down the Crippler and the 2nd WOD with ease. Hope to see you heads again soon!

-NormCrossFit Fairfax
October 14, 2008 | Unregistered CommenterNorm

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