Monday – November 23rd, 2009

“Those who say can’t, won’t.”

If you think you can or you think you can’t,
you are RIGHT!
This is from a workout, “Run Faster”, when
you try to get as many reps as you can until your partner
is done with their run…what is taking so long!?!;-)


21-15-9 reps of:

Post time and weight to comments.
(Compare Aug. 3rd & Oct. 16th)

Endurance Workout…

3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

Happy Birthday Paula!!!

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