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Skywalker E-mail

CFE:

Sprint Stepdowns
800m warm-up / cool-down
Running / Metronome - Cadence Drills
CFE WOD: 4x100m (not timed) followed by 3 x (400m, 300m, 200m, 100m - Rest during set 1:00, 0:45, 0:30); Rest between sets 5 min.

Strength:

Dead Hang Chin-ups, 3 x 10
DB external rotation, 3 x 10

WOD:

10! 10,9,8,7,6,5,4,3,2,1 reps of...

Medium weight KB Swing
Ring Dips
Pull-ups

Daily Challenge:  Triple Unders

Post split times, loads, and time for triplet to comments.

 

Comments
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B. J. Bender  - Skywalker   |July, 31 2010 - 6:14 am
avatar WOD - 6:35
Celeste P  - Skywalker   |July, 30 2010 - 5:15 pm
avatar Strength:

Dead Hang Chin-ups, 3 x 10 (1st set green band, 2nd set 2 blue bands!)
DB external rotation, 3 x 10 @7#

WOD:
10! 10,9,8,7,6,5,4,3,2,1 reps of...

Medium weight KB Swing (1/2 pd)
Dips (green band)
Pull-ups (green band)

Time: 16ish? Forgot to look.

Daily Challenge: Triple Unders - HA HA HA HA - After that I flew around like the Tooth Fairy!
David Penland  - SKYWALKER   |July, 30 2010 - 7:41 am
avatar 10,9,8,7,6,5,4,3,2,1 reps of...
Medium weight KB Swing
Ring Dips
Pull-ups

10:07 - 1pd
Charles Te   |July, 29 2010 - 9:55 pm
avatar Strength:

Dead Hang Chin-ups, 3 x 10
DB external rotation, 3 x 10 10#

WOD:

10! 10,9,8,7,6,5,4,3,2,1 reps of...
Medium weight KB Swing
Ring Dips
Pull-ups

12:38 w/bar dips, 1.5pd

Daily Challenge: Triple Unders -skipped
Ryan wilkinson  - Skywalker   |July, 29 2010 - 7:02 pm
avatar WOD- 14:54
1.5 pd, Dead Hang Pull-ups
Lindy Lou  - Skywalker   |July, 29 2010 - 6:42 pm
avatar Strength:
Dead Hang Chin-ups, 3 x 10 (shoulders killing me, did 4 x 5)
DB external rotation, 3 x 10, 10#

WOD:
10! 10,9,8,7,6,5,4,3,2,1 reps of...
Medium weight KB Swing
Ring Dips
Pull-ups

Time: 13:18, 3/4 pd, pull-ups/ring rows, bench dip
About halfway through the rounds, I saw my hand was about to tear and switched to ring rows.

I'm picturing Yoda dressed in crossfit gear yelling at Luke, "Do or do not! There is no try!"

Triple Unders: Whatever. Tried a few, then did some double unders, then contemplated burning my rope.
kim sullivan  - skywalker   |July, 29 2010 - 5:53 pm
avatar chin ups: 25 body weight most i have ever done!
hasselhoffs:6#

wod: 3/4 pood, bar dips, kipping pull ups @ 13:04

wow hands!!!! still dead from cindy, then yesterday, then today...one more rip....but finished.

triple unders....yah right....
Emily Borders  - Skywalker   |July, 29 2010 - 4:03 pm
avatar Chin-ups: green band
DB external rotation: 10-7-7

WOD: 13:44 (1/2 pood, green band pu and dips)

Double under practice
Kevin Jones  - CFE   |July, 29 2010 - 3:05 pm
avatar Strength:
Dead Hang Chin-ups, 3 x 10 (Grn Band)
DB external rotation, 3 x 15 (20#)

CFE: Sprint Step-downs: Did at lunch on Rower 3 x (500m, 375m, 250m, 125m with rest 1:00, 0:45, 0:30) rest between sets 5 min. 1000m warm-up/1000m cool-down.

1:49.1, 1:21.6, 0:53.2, 0:25.8
1:47.7, 1:20.3, 0:52.8, 0:25.8
1:46.4, 1:19.0, 0:51.9, 0:24.8
Jennifer Penland  - Skywalker   |July, 29 2010 - 1:35 pm
avatar Dead hang chin ups: purple band (3X10 unbroken)
DB external rotation: 3X10 - 6#

WOD: 12:09 (1/2 pood, band pull ups and bar dips)

Finished with double under practice - strung 2 together, which is progress. Need to eliminate the singles between the double unders.

Today was an arm smoker.
kyle griffith  - CFE WOD   |July, 29 2010 - 8:47 am
avatar 3X400,300,200, 100

1:33.5,1:11,47, 23
1:32, 1:10.5, 46.5, 24
1:31, 1:03.5, 42.5, 19
Jennifer Friesen  - CFE   |July, 29 2010 - 8:33 am
3 x 400m, 300m, 200m, 100m

1:33.5, 1:13.5, 49.0, 24.0
1:39.0, 1:11.0, 48.0, 23.5
1:41.0, 1:04.5, 46.0, 20.0
Daniel Mayfield   |July, 28 2010 - 10:46 pm
avatar This looks like an awesome workout! Look forward to doing it.
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