WOD 4/30/11

1. 

   coachcanadan says:

   04/30/2011 at 11:40 AM

   Nice programming today.
   4x400m 20lb med ball runs
   Something like 1:50 per 400m. Didn’t really time it.

   2000m row @ 28s/m = 7:04
   Only 8 seconds off my current PR, so I’m pretty happy with that time.

   Virtual shoveling
   3×10/side @ 35lbs (plus bar)
   Landmines
   3×10/side
   25-35-45 (plus bar, obviously)

   Nice to do off-balance movements. Looking forward to a day off tomorrow, though!

   Coach Dan

   Reply
2. 

   Mr Butters says:

   04/30/2011 at 12:02 PM

   Butters smash. After yesterday’s disgrace and reaming at the hands of Queen Tammy, Butters 2k row at 7:44 averaging 29-30 SPM. Personal Bests on 400M med ball run @1:40 and 1:50 on the last round.

   35 lbs on shoveling and landmines last set with lunge

   1:19 PB on the hand stand plank

   And still only 3 weeks into Butters first full month with crossfit. Butters will be heavy cream in no time.

   In the meantime, Butters sleep more and eat special Paleo Bowl recipe:
   1lb. Dan’s grassfed beef seasoned with onions, garlic, rosemary, adobo and pepper
   1/2 cup walnuts
   1/2 red pepper
   1/2 chopped onion
   1 head organic broccoli
   1 apple chopped

   Butters cheat by adding quinoa to recipe because he has huge store in refrigerator big enough to feed army of Aztecs. Next month grains and beans go way of dinosaur except on cheat days to reset insulin sensitivity and promote continued fat burning.

   Butters wish everyone a good weekend with cool video of people flying…even Tammy.

   And he promise next time he try to kill Ryan he will challenge to duel instead of faking accident like coward ninja. Apologies.

   [vimeo http://www.vimeo.com/22428395 w=400&h=225]Experience Human Flight from Betty Wants In on Vimeo.

   Reply
   • 

     Tammyli says:

     04/30/2011 at 12:03 PM

     Sorry Dom… But I am glad you were motivated to Kill the WOD today, hope you felt strong today.

     Reply
     • 

       Mr Butters says:

       04/30/2011 at 12:09 PM

       It is ok Tammy. If Tammy and Butters were on deserted island he would share Paleo Bowl with Tammy.

       Reply
       • 

         Tammyli says:

         04/30/2011 at 12:20 PM

         😀

         Reply

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