Sorry for the late notice, I just got back from a CrossFit Cert in Canada and sad to inform you guys that last Thursday was our final class. You should be receiving a prorated refund for the remainder of the month from Rain Fitness.
While I was gone I received the following photo and caption from our good friend Paras. Paras started CrossFit as preparation a few months prior to climbing Mt. Kilimanjaro.
"For Nadia and my crossfit crew: thanks for whipping me into the best shape of my life." -Paras
WOD: September 3, 2009 1 backpack sumo deadlift high pull at 19,340 feet
When the first person finishes 3 rounds the clock will count down from 2 minutes. Once the 2 minutes is complete we will repeat the 3 rounds of 7 Jumping Pull-ups and 10 Knee Push-ups. This sequence will happen 5 times. This workout will reward the fastest person, as they will get to take full advantage of the 2 minute rest period. If you do not finish first you do not get a full 2 minute rest, you only get the remainder of the time.
Example, Eric, Gavin and I are doing this WOD.
Gavin finishes first and the clock starts to count down from 2 minutes. Eric finishes 10 seconds after Gavin so Eric will only have 1:50 to rest. Lets say I finished 1 whole minute after Gavin then I only get 1 minute to rest. Then we go back at it, we do another 3 rounds of 7 jumping pull-ups and 10 knee push-ups. This time I am livid and I want to full 2 minutes of rest. I go hard and win so the clock starts counting down again at 2 minutes. Eric finishes next say 30 seconds after me which would give him 1:30 to rest, Gavin is right behind and finishes 45 seconds after me and gets 1:15 to rest. We will do this 3 more times.
Theresa ROCKIN the Front Squat Medley! GREAT JOB TO EVERYONE!