Wednesday Skills and Drills

Mike and Kayti came out for Skills and Drills on Wednesday and both made up Angie from the Bootcamp WOD.  In the morning Mike powered through a 1/2 Angie with strict pullups (some assisted) and in the evening Kayti did a 3/4 Angie with swing rows.  Nice work folks!  Pics of KT below (sorry Mike, I didn’t get out the camera this AM).  Results/thoughts to Comments.

WOD
“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Air Squats

Musselman Half-Ironman Results

WOD:
1.2 mile Swim
56 mile Bike
13.1 mile Run

Using just CrossFit training methods, successfully completed my second half ironman this weekend in Geneva New York up on Seneca Lake in the Finger Lakes Region.  (www.musselmantri.com).  Everything but the run went well (cramped up and had to walk for awhile) and finished in 5hrs 35 min.  30 min swim, 3hrs 4 min bike and 1hr 56 min run.  I’ll take it.  To put my time in perspective, the winner was just over an HOUR faster than me…WOW thats fast!    

Many thanks to the folks at Geneva Bike that were so supportive.  If you ever get up that way go to the Geneva Bicycle Center and buy all your gear.  Watch our for Hanggi and his hotdog figures and whatever you do don’t let his GI tract anywhere near your sleeping quarters.  Thanks to all you guys for your support on race day and thanks Hangtime for letting me use your badass Trek!  Also, much respect to all you Tri gals up there.  Holy crap you rock.  Danielle, Angela, Doyle; so impressed.  You should try CrossFit, you’ll love it.   

REMINDER:
Skills and Drills Sessions this week will be:
Morning:  Wed & Thurs at 6:30 AM
Evening:  Wed at 8:00PM, Thursday at 7:00PM
Meet at the Pinetum.  Please email me if you plan to attend.

This Weeks Schedule (week of July 20)

Skills and Drills Sessions this week will be:
Morning:  Wed & Thurs at 6:30 AM
Evening:  Wed at 8:00PM, Thursday at 7:00PM
Meet at the Pinetum.  Please email me if you plan to attend.

Bootcamp is Self Serve this Week

Team, I’m out of town this weekend for the Musselman Half-Ironman in Geneva, New York.  With no sport specific training, only CrossFit, trying to continue to prove the efficacy and efficiency of CrossFit.  
So, in my absence please feel free to gather at the Pinetum (as some of you did last weekend) or do the WOD on your own schedule. 

Bootcamp WOD:
Superman version:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

Superboy
3/4 “Angie”
75 reps of each

Lois Lane
1/2 “Angie”
50 reps of each

Complete all of the pullups before moving onto the pushups, before moving on to the situps etc.  Scale Pullups (swing rows, jumping), Pushups (on knees) as appropriate.  Situps can be however you choose.  Just be consistent. 

Please post which version and your results to Comments!!

Thursday Morning Skills and Drills

After too long away, it was great to see Jackie “Smiles” out this morning for our Skills and Drills session.  After a thorough warmup of jumping rope and squats we did some strength training on the Pullups.  We then jumped into the following WOD.  Nice to have you back Smiles! 

WOD:
4 rounds for time:
400m Run
7 Burpees
14 Box Jumps

Thoughts/results to Comments.