The Numbers: 4/27/11

Posted: April 30, 2011 in CrossFit, Media, Training
Tags: , , , , ,

The CrossFit Games Open are still going on, and it’s Wednesday. That means that tonight’s CrossFit Lakewood workout was 11.6! Here is the link to the page that explains the workout in it’s entirety.

After Chrissy lead the group through an awesome warm-up, I wanted to get some heart rates up just a little bit. Below you can see the two CRASH AND BURN sprints I had them do. The goal was to literally run as fast as you could, rest about 30 seconds, then do it again. Great job, everyone!

Will is Fast.

Strength portion for today was Front Squats, and form all around the gym looks incredible. So cool! Once those were done, it was time to hit the Workout of the Day!

Workout of the Day:
Complete as many reps as possible in 7 minutes following the rep scheme below
3 Barbell Thrusters (100lbs / 45kg) / 3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg) / 6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg) / 9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg) / 12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg) / 15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg) / 18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg) / 21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Jamie did his FIRST EVER Workout with ALL unassisted pull-ups last week. This was a HUGE accomplishment for anyone (GREAT JOB, JAMIE!). But then what does he do today? He did the ENTIRE workout… with full CHEST TO BAR Pull-Ups. AMAZING!

It was a big day for Alon, too. Not only is he getting stronger by the day, but he had his first “Post-WOD Destruction” picture taken of him when the workout was done.

Welcome to the family, Alon! Looking TOUGH!

CrossFit, CrossFit Lakewood, Smashby Training, AlonDestruction

Alon - Post-WOD Destruction!

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