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Tuesday April 6, 2010

*Hey guys, Roxie's taken over the Paleo Journal for the time being and she's already got some great posts in there.  Check it out by clicking the "paleo journal" link on the left.

Lookin' very official out there Benz!


*Separate C.A.T. WOD today.  


 Class WOD (If you're an experienced CFer, go ahead and do the C.A.T. benchmark WOD today)

 4 rounds for time of:

- 10 power snatch (75/52)

- 400m row



- 3 min plank.  If you need to rest, make it short, like 3-5 sec max.

- 50 sit-ups (Add 10 reps for each rest you took during the plank) 




"Randy" (CrossFit Hero workout)

For time:

-75 power snatches (75/45)  


Post results and thoughts to comments.

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Reader Comments (23)

Our resident photographer slash videographer, Benz, made a great video of the sunday workouts from the sectionals last weekend.

For those of you who have not seen it yet, he posted it on youtube.

April 6, 2010 | Unregistered CommenterJason

CAT wod 19:42 wow that was a tuffy good luck shane and jrann!

April 6, 2010 | Unregistered Commenterf3

Thanks Frank. Not looking forward to this one. Lower back is pretty sore from yesterday.

April 6, 2010 | Unregistered CommenterZissou

4:51 Rx
First time EVER grip has been a factor

April 6, 2010 | Unregistered CommenterCharles


9:05 Rx

April 6, 2010 | Unregistered CommenterMike MacD

Tied to the second with Frank and Josh...

4:39 i think... RRRRRRRRRRRRxxxxxxxx

April 6, 2010 | Unregistered CommenterMatt

CAT WOD: 9:40 i think, under 10min for sure. Rx. Woohoo. Too bad I couldn't hold that plank to save my life. 3min is a long time.

April 6, 2010 | Unregistered CommenterMrs Ryno

Yeah just getting your head Shane. I really got 4:39 rx. Im really happy and mad about this. Happy bc my goal was sub 8 min and mad bc Matt Josh and I had a 3 way tie.

April 6, 2010 | Unregistered CommenterF3

Great job Ms ryno how did mr ryno do? Bahhhhhhlolol

April 6, 2010 | Unregistered CommenterF3

Mr. Ryno got 17min and some change rx. That was a tough one to do after being out a few weeks. I did do my 3min plank without breaking and finished off my workout with a beautiful muscle up.

April 6, 2010 | Unregistered CommenterRyno

Did CAT WOD, aka Randy - 6:07 Rx
Weight felt super light. It was all grip here, which we know I have problems with!

April 6, 2010 | Unregistered CommenterRoxan

4:39 Rx... The only thing I have to say about this is that I went before Matt and Frank, so they already had a time to beat, and instead tied it.

April 6, 2010 | Unregistered Commenter27

Good point, Josh. I think that was my problem. I didn't know what your time was going to be. If I had, I could have easily shaved off 5 minutes from my time.

April 6, 2010 | Unregistered CommenterMike MacD

I liked this workout and look forward to a retest. Got 5:24 going solo. Wish I went with someone to push me harder felt like I took too many or too long of breaks.

April 6, 2010 | Unregistered CommenterGoog

9:37 at 75# "men's" rx

April 6, 2010 | Unregistered CommenterCHELSEA

Couldn't come down for the workout today. I'll try to sneak away from camp tomorrow.

April 6, 2010 | Unregistered CommenterJen

Heath 4:01 rx- thanks all for keeping me on the bar.
Jrann- 4:06 rx- if his grip hadn't failed rep 74, he would have a sub 4 min time. Too bad.

April 6, 2010 | Unregistered CommenterHeath

Hey check this guy out...just watch the last 3 minutes of the clip...

April 6, 2010 | Unregistered CommenterHeath

6:51 Rx

Weight was totally manageable and I look forward to trying to beat my time in the near future...

Roxan, you killed this one and kicked my butt too, way to go!

Frank, thank you so very much for being my timer/counter/pacer and cheerleader...really helped me to push myself and that is my favorite part of every workout that I get to complete at Cadence!

April 6, 2010 | Unregistered CommenterLu

any suggestions for a good hotel room work out? did the hills today. have the jump rope.....

April 6, 2010 | Unregistered CommenterThamar

Thamar, how about this:

AMRAP in 20 min of:

- 10 double unders
- 15 push-ups
- 20 sit-ups
- 25 squats
- 30 lunges

April 6, 2010 | Unregistered Commenter27

Thanks Josh, and Chelsea (who posted a good Tabata on my facebook)

April 7, 2010 | Unregistered CommenterThamar

Thanks for the hotel workout. How about some more... I still have five more days away from the gym.

April 7, 2010 | Unregistered CommenterBob P

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