4 rounds for time of:
Run 400m
21 knees to elbows
21 push-ups
21 lunges
Post time to comments.
See comments for scaling.
Monday, December 29, 2008
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CrossFit Bako - The first CrossFit Affiliate in Bakersfield, CA
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(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
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3533 Brian Way
Bakersfield, CA 93308
(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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2008
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December
(35)
- Switched it up!
- Rest day.
- Lunges and Swings! Yuck!!!
- Sunday 12-28-08 "Fran"
- Saturday 12-27-08 Park WOD!
- 12-24-08 Mixin' it up!
- Double tough running!!!
- "Cindy"
- Sunday - Rest Day.
- Saturday 12-20-08 Park WOD!!!
- "Filthy Fifty" - I'm scared...
- Active Rest day.
- Wednesday 12-17-08 Muscle-up prep and training
- 2 WODs today!!!
- Inpsirational CrossFit quote!!!
- Deadlifts and Burpees. YAAY Burpees!!!
- Sunday 12-14-08 Rest day.
- Saturday 12-13-08 Park WOD!!!
- Rest day.
- "Jumpy Elizabeth" - compliments of CrossFit Regina.
- "Michael"
- Deadlifts!!!
- Rest day.
- Sunday 12-7-08 Park WOD - "Stations"
- Saturday 12-8-08 - Mr. Toads Wild Run!!!
- Tabata Panda Style
- "Lynne"
- T-dub starts CrossFit this week!!!
- "This one looks painful." - Joel the Mole, Brand X
- Rest day.
- Monday 12-1-08 Kettel bell swings
- Sunday 12-1-08 "Fran"
- Saturday 11-29-08 - EFB's first Park WOD with peep...
- Friday 11-28-08 Rest day. Recovery day.
- Thursday 11-27-08 Happy Thanksgiving!!! Run 5k!
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December
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2 comments:
Big Dawg's as rx'd
Pack:
4 rounds for time of:
Run 400m
15 knees to elbows
15 push-ups
15 lunges
Puppies:
4 rounds for time of:
Run 400m
9 knees to chest
9 push-ups
9 lunges
Buttercups:
4 rounds for time of:
Run 200m
9 knees to chest
9 push-ups
9 lunges
Warm up:
Stretching and hill sprints
WOD:
Big Dawg's
Jason - 16:45!!!
Steve - 18:53
Manda - 18:58
Puppies
Tia R - 14:53
Susan - 16:04
Karisa - 17:43
Thanks for everyone for coming out and braving the cold!!! Great job to Jason for completing the Big Dawgs in record time! You're well on your way to 9% with that time!!!
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