Monday,August 12, 2013

Remember the Paleo meeting Tuesday at 6:30 P.M. We'll be doing the beginning measurements, weigh-ins and photos.  If you have any questions please contact Melissa M. @ melissa.crossfitbeaufort@gmail.com!

The Famously Hot Showdown in Columbia is over and while I didn't see anyone famous, two of out three ain't bad, because it was HOT and it was a showdown.  Thanks to Danielle, Conner, Betsy and my grandson Jayden for coming out and cheering us on. All of us learned something about our strengths and weaknesses during this event, which is something competition will always reveal. Sled pushing is one of them except for Gabe who totally smoked event #4.  Stuwart had a good showing in the Rx division against a really tough field of competitors finishing in 32nd. In the Scaled division which was the largest with 69 athletes, Gabe finished in 22nd and Korey finished in 12th.  Korey was sitting in 4th after event #3 and had his eyes set on the podium until the dreaded Sled Push, Sled Pull, Box Jump in event #4.  I was holding steady in 4th after events 2&3 and fortunately I was able to slip into 3rd place in the Master's division. Great job you guys for taking on this challenge and giving it your best.

                                                                                          Stuwart making his way through the Thruster Ladder
Arm/Leg Swings
500m Row
250m Run
2X10 of:
Wall Squats 
Push-ups
Good Mornings

WOD
Conditioning
250m Farmers Carry (53,35#)
10 Burpee Box Jump (24,20")
250m Plate Carry (35,15#)
10 Burpee Box Jump (24,20")
250m Plate Carry (35,15#)
10 Burpee Box Jump (24,20")
250m Farmers Carry (53,35#)

Rx+
400m Farmers Carry (53,35#)
20 Burpee Box Jump (24,20")
400m Plate Carry (45,25#)
20 Burpee Box Jump (24,20")
400m Plate Carry (45,25#)
20 Burpee Box Jump (24,20")
400m Farmers Carry (53,35#)

PMOD
Remaining class time can be spent on DU practice

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