85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round
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Mark's 5:30 Olympic lifting class working on snatch techniques
Mark is an accomplished Olympic lifter and powerlifter who has trained with some of the best in the business. He is going to be teaching some of our weight lifting classes so if you want to get your weightlifting numbers up come in and check out his class.
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No pictures for security reasons
The Boulder SWAT team came in to train with us yesterday. We put 21 of them through a grueling 3 man team workout and they showed the kinda stuff that makes CrossFit so great. These guys competed and pushed each other in true CrossFit style. It was guys like Boulder SWAT that helped put Crossfit on the map back in the early days. The competitiveness and team spirit these guys showed is what Flatirons CrossFit is all about and it will be great to have these guys around in the future.
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5 comments:
Weightlifting:
Squats
175-195-205-215-220
New PR!
Worked clean technique mostly, with Tim then Mark.
Felt that I was finally getting the hip pop, bounce the bar off the thigh by the end.
good job Steve what was your previous number?
Also did weightlifting technique this morning. It is very difficult, and I am very uncoordinated. But I did see some progress.
Susan and I are going to try not to wear matching outfits again tomorrow. Although I think we both looked pretty good in purple.
Mike WOD: 13:43
(too tired to get off the couch so I'm posting for him)
WOD - 16:10
That hurt...I mean really, really hurt!
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