3 Rounds for time:
Row 500m
21 Back Squats (95#/65#)
Run 400m
Results
View this photo
View this photo
James racked and ready:
Contests (Congrats) to Amy N. and Caryn for their first dead hang pull-ups today (during the warm-up)! Next time ring the PR bell! Today’s WOD was a late adjustment to incorporate some light back squats. The goal of this weight was to discourage you from dropping that bar and getting through each round with only one clean off the floor.
Don demonstrating good back squat depth:
Movember is back again and has started. During the month of November men grow moustaches in support of the fight against prostate cancer. Several men in the box will be joining the “mo bros” for the second year and if you missed out last year all are welcome. At the end of the month Rob asked that we hold a “Mo WOD” for everyone that will feature “manly” movements (think man makers and hard work).
Here are the rules. I am now down Day one. Evil Tom is coming back. In spirit of the rules I was clean shaven on day one, and will grow a Fu Manchu or more likely the Horseshoe (aka Hulk Hogan) moustache. I also will try to raise some money to fight prostate cancer. My dad beat it, and now is battling two other types of cancer. Cancer sucks.
Mark on his way to a PR deadlift 505# on the fat bar today:
Notes:
Most people who make it to the Games were relatively fit and athletic before they found CrossFit. Many have a background in some aspect of CF (gymnastics, endurance, weightlifting) or even competed at an elite level in college, semi-pro, or pro level sports. One rare woman who made it this past year was a new mom who had just found CrossFit as a way to shed some pounds. A year and a half and 75 of those pounds later… Sam Petersen’s Determined Ascent by CrossFit Games
“CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]