Benchmark Make-up
August 27, 2010 Category: Blog 3 Comments 
Today's Choices:
"Helen"
3 Rounds For Time
Run 400m
21 1.5 Pood Kettlebell Swings
12 Pull-ups
-or-
"Fran"
21-15-9
95/65lb Thrusters
Pull-ups
-or-
"Fight Gone Bad"
3 Rounds For Max Reps:
1 Minute Wallball
1 Minute Sumo Deadlift High Pull 75lb
1 Minute Box Jumps 20"
1 Minute Push Press 75lb
1 Minute Row For Calories
1 Minute Rest
Tomorrow's WOD will be held at 10AM at CPC. 209 Anacapa St, Santa Barbara, CA. Right by the Spearmint Rhino.
Crossfit O’ahu WOD today:
5 rounds for time
5 power jerks
(185/135rx; 155/105av*; or prn SD**)
10 wall-ball sit-ups
(20/14rx; 16/12av; or prn SD)
15 push-ups (knee SD)
*av = advanced
**SD = standard
I did 75-lbs jerks, and 12-lb wbsitups; started out rx on pushups on round 1, but had to switch to knee by round 2…10:21
Hope everything is OK Nick…saw the earlier post.
Now I understand the term “t-rex arms.” Can’t fully extend my arms without serious discomfort two days after Fran. But I did graduate from box jump pull-ups to the green band. I couldn’t even do 5 pull-ups with the green band during the Murph workout on the 16th, but did all 45 with it in Fran on the 27th (only 5 classes later!). My Fran time was really slow (12:something), but will only improve now that I’m getting stronger.
thanks Cristina. its all good now.
Katie, you have been killing it! make sure to ice and stretch when it gets rough like that.