Nikki, Tana and Megan work on synchronizing their core training.
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04/29/2009 WOD:
“Cindy Laid Out” (courtesy of Cassio Werneck-BJJ Black Belt World Champion)
30 Pull-ups
60 Push-ups
90 Squats
25 Pull-ups
50 push-ups
75 Squats
20 Pull-ups
40 push-ups
60 Squats
15 Pull-ups
30 push-ups
45 Squats
10 Pull-ups
20 push-ups
30 Squats
5 Pull-ups
10 push-ups
15 Squats
This is a total of 21 rounds. Scale WOD down if you have to. Otherwise 3-2-1 GO!
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Here are two videos for your viewing pleasure. The first is of Pat Barber doing Workout B and the second is the updated video for the movement standards required in that workout.
Barber WOD test video by Hollis Molloy … [wmv] [mov]; NorCal WOD 2 Standards Video … [wmv] [mov]
Movie Showing!!
The CrossFit Movie Every Second Counts is here and will be showing this Friday, May 1st, 2009 at the Rio Theater in Santa Cruz California. Doors open at 6:45pm. Show starts at 7:15.
Before the event CrossFit Santa Cruz welcomes all to a BBQ starting at 3pm.
Why Oh why did I read this before coming to class? I hope all the cougars are there this morning to get me through this one.
Posted by Kathleen | April 29, 2009, 7:06 amwhomp whah
Posted by Nate | April 29, 2009, 8:43 amThank you Cassio for the WOD. I was “laid out!” after this one.
Aloha from Maui,
Oran
Posted by oran | April 29, 2009, 1:02 pmdid this one at home. could have timed myself with a sundial. brutal.
Posted by rambo | April 29, 2009, 1:31 pmI love it!!!!! Nothing but whining, moaning, grunting, and a lot of F bombs. Good times. Just talked with my brother too and he was throwing F bombs from Maui and managed to kick a medicine ball doing it.
Wish I could of joined the group on this but I’ll make sure I go through the pain you all went through once my back heals.
Posted by Chad | April 29, 2009, 2:03 pmBest of luck to any and all of you heading down to CF Quals this weekend. Represent SacTown and kick a$$!
I was having issues with my email server and don’t know who got invites and who didn’t, but our open house is on May 9th at 3 PM and anyone who wishes to come by is more than welcome.
Take care and good luck in Aromas! – Ian & Allison
Posted by crossfitcenturion | April 29, 2009, 2:04 pmHey Christian!!! I watched your video!
Posted by Lauren | April 29, 2009, 9:34 pmI’m glad someone did! Thank you…haha!
Posted by Christian | April 30, 2009, 7:44 am