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18.25 miles on the bike this morning. That's a morning distance record but we still averaged under 16.6 overall. This includes the slow ass ride back after climbing Rogers. Semi strong wind from the south so we headed into it for the start. On the way out we weren't too fast, but on the way in we averaged 20+ with Mackey pulling over 27mph at one point. He dropped me after about 1/2 a mile.
that's what she said?
4 cups of fresh spinach is 1 block. I measure it packed tightly like Mackey's ass after a hot date.
best date ever. she said she was 16
5 rds 400m run, 15 OHS 95#, 15 box jumps 24" 27:31 that was dumb in this heat!
This week has been so much fun! Thanks to everyone for great classes! Today's WOD was no joke, and 4:30 class went all out. I'm really proud of you guys for battling through – NICE WORK!!
Kyle-Here are the links for core performance – I'll bring a foam roller Friday! I do some combo of these every day, usually 2x/day. It has helped A LOT.A warm up (http://www.coreperformance.com/knowledge/workouts/a-better-warm-up.html), a stretching WOD (http://www.coreperformance.com/knowledge/workouts/roll-away-pain-and-tightness.html) and a cool down (http://www.coreperformance.com/knowledge/workouts/refresh-and-recharge.html)
Mackey-Here's the article on the tabata rats 🙂 See you Friday!
Joey-You rocked the OHS yesterday! OHS are a girl's best friend! 🙂 http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.mov
I thought everyone did well except Gary.
Brent beat Andy. 19:26 or something. Sub 19:30. All legit reps.
Clean & Jerk
45, 95, 135, 155, 165, 185, 205 (PR)
Bull. I don't care.andy
Whisky. Your my hero.
Erik. YOU'RE my hero
Your both my hero.
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