CFW construction crew? 
CrossFit: "Lynne" with a Ladder
5 rounds for max reps of…
Bodyweight Bench Press
Ladder Sprint (AKA Suicides)
post total number of of presses and pull ups
There is NO time component for this workout
Endurance:  Swim, Bike, Run, or Row
Rest between each interval the time it takes to complete each interval
hang snatch 2 x 4
snatch grip high pull 1 x 5 (work up to a challenging weight)
3 rounds of CF Workout

0 thoughts on “Posted: 1/20/2010

  1. Em says:

    Sensei, you know me, a day late and a dollar short, but the vote has been cast for your lovely wife (and the wonderful CFW, Olympia, Prima and O2 as well (: ). Thanks for the info on the almond meal…fyi, Lowe's foods has Almond MILK (how cool is that). Personally, have not tried it yet, but made a mental note to share the info with my family. Everyone have a great week!

  2. Em says:

    Oh yeah…anyone doing the Brunswick Forest thing in May? Bike 10 miles, run for friggin ever? If so, let me know, need someone to train with (God willing)

  3. Sandra says:

    Seinse thanks! I just cracked up in an exhilirating meeting trying to picture you milking an almond… oh dear! (lol)

  4. Shawn K says:

    Public Service Announcement: "If, while performing a snatch, your nose decides to pick a fight with the bar… don't let it. The bar wins EVERY time."

  5. Jen S says:

    Oh and Clair, I posted a happy birthday note to you yesterday and I don't know why it didn't show up. But damnit!…Hope you had a perfect day!!

  6. Jen S. says:

    Em and everyone else that voted for Prima…Thank you sooo much!!! We really appreciate all of the support. BTW…my daughter can't drink regular milk and loves Almond milk. You can also get it at Harris Teeter. Hope everyone is having a fantabulous day!!

  7. Work Sandra says:

    Folks, looking for a rope confidence course in town or close to take some teams from work. Any ideas?? (keep in mind that it would have to be inclusive as I support a mature population).
    your feedback is much appreciated.

  8. drew says:

    Sandra, if you're looking for places to take a "mature population", I don't know if asking your fellow CFW'ers will help you at all. Hell, me and sensei end up in a childrens gymnastics building 3 days a week.

  9. Sandra says:

    Look e'here Butter Bar Benton, keep it up and I'll leave a message on your FB wall that'll take the vice out of your Miami. = ) Thanks for the call Amy… turns out she worked at a place here in town that does exactly that. Love my CFW network!

  10. t. says:

    Rest. Two reasons: rest is more important than work and tomorrow's workout will detract from the skill and technique you're working hard on in the weightlifting course. No Oly class participant should do tomorrow's workout.

  11. maria says:

    I am really loving this Oly class, BUT I want to do tomorrow's wod SOOO bad! How important is that rest day Dawn and t??