Friday April 23, 2010
WOD: 1-10-1 reps: Thanks Greg
Box Jumps 24/20
Endurance: B-13, I-16, A-23 minutes all out, cover distance!
Sectional Saturday April 24, 2010
Central Canada Sectional; (yeah Jill!!!)
WOD: 5 Rounds for time of (15 min cap):
5 Power Cleans (155/105lbs)
* Power clean - The bar must be lifted from the ground to the shoulders for each rep.
When receiving the bar to the shoulders the athlete must complete full hip and knee extension before lowering the bar regardless how deep the power clean was received.
* Burpee - The movement is initiated with the dropping into a push-up and lowering until the thighs and chest touch the ground completely. The movement is reversed and the individual must jump vertically with the arms extended fully over head. The ear must be clearly visible in front of the arms.
* 200m Run – Course TBD.
Thank you to all of you that make ECC such a great place to work, train, and share my life with. Over the last 8 months we have grown to almost 60 members. This has been done not by Joe, Bobby, or Myself but by each one of you.
During those 8 months we have seen people transform bodies, ability, and mindsets. That is what makes each of you “F’in Elite.” You have created a community of like-minded individuals to share all of this with. So each day, puff that chest out and be proud of your body, ability and minds but most of all be proud of what you have truly created and that is Elm, City CrossFit, Endurance, and Barbell Club. YOUR Fitness Community!
Train Smart, Eat Clean, Smile Often =)