“Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. Indeed, the very hairs of your head are all numbered. Don’t be afraid; you are worth more than many sparrows.”- Luke 12:6-7
Happy Birthday Bishop!
Saturday 080809
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Todays Best Times:
Jim Cox 11:59
Dawn H 16:34
Anders V 22:04
Paul B 32 (225lb HCLS)
YesterDays Best Times:
“Karen”
Brandon M 6:14
Paul B. 6:54
Josh M. 7:25
Justin H. 7:30
Brian M. 7:42
30:20 Crossfit Endurance WOD
1-3 hours Before or After CrossFit Main Site WOD
Choose ONE of the following sports then do:
30:20 (that is 30 seconds all out, 20 seconds total rest) x 8 nothing else!
Swim: Use a pool or open water
Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.
Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don’t lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.
C2: Row 30:20 x 8
Use this link to get your calculations for your ZONE Meals!
http://www.crossfitwarehou
