Mon 04/16/12 WOD

Just Another Saturday on pinkbike.com

 

Great Video by Dustin H.  For those of you that don’t know Dustin he suffered a major injury that required surgery with  a torn pectoral.  Ever since he was cleared to come back to Crossfit he has worked his butt off to get back into shape, so he could continue with his passion for mountain biking.  Keep up the strong work Dustin!

WOD

A1.  TGU- 3 x 5 (5 UB each arm)- heavy as possible; rest 45 sec.

A2.  GHD Sit-ups- 3 x 20; rest 45 sec.

+

For Time:

Run 400 m

*rest 2 min

Row 500 m

*rest 2 min

Run 400 m

*rest 1:30 min

Row 500 m

*rest 1:30 min

Run 400 m

*rest 1 min

Row 500 m

**All should be all out efforts.  Keep track of each round and if there is greater than a 5 second differential between any round there is a 25 Burpee Penalty.

 

ENDURANCE- meet a 6am in the spin room.

 

 

 

Posted on: April 15, 2012admin

6 thoughts on “Mon 04/16/12 WOD

  1. Atta boy Dustin! Way to stick with it! That’s a cool dog too. Mine can’t make it around the block without wanting me to carry them home.

  2. Friends – the first annual Crossfit the Club golf tournament is on! Date is May 12th at the Sun Hills Golf Course in Layton – we are shooting for a start time of 9am. It will be a scramble type format in teams of 4 so no matter what your skill level, you will have a complete blast! If we get at least 30 people signed up it will be $20/person for 9 holes and a cart (we are only golfing 9 holes). Bring your significant other and come have a great time with us! There will be a signup sheet in the gym by the drinking fountain and/or you can post here that you are in and we will sign you up – please let us know how many is coming with you when you signup. We will have a BBQ afterward (bring your own meat) there at the golf course. We are also looking for people to donate stuff for prizes – I am donating a free night stay at the Alaskan Inn, so please let us know if you would like to donate a prize to make it even more awesome! Again, with the scramble style format it will not matter your skill level, so please come join in the fun and let us know ASAP if you are coming by posting here or sign up on the sheet in the Crossfit area (let us know how many are coming with you). Woohoo!

  3. Thanks everyone for the support!

    Without all of you I could not have been back to full tilt so quickly. There is an excellent balance of competition and support that this group offers that is tough to find anywhere else.

    I know there have been others with major injuries also. I understand this can be a major bummer at times. Just remember, it IS temporary and coming back to make massive amounts of progress feels just as good as PR’ing or smashing your benchmark times. The downs, make us really appreciate the ups.. Or in mountain biking the brutal climbs make us appreciate the rad descents!

    Like my Moms’ used to say. It’s not how you fall, its how you get back up!

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