10 x 250 Meter Row
Or
10 x 25 SumoDeadliftHighpulls (45#)
For total work time.
NOTE: Rest 2 min between rounds.
-then-
5 x 1 Snatch Balance, heaviest possible.
NOTE: Rest as needed; Racks optional.
CFRX Holiday Party 2011 as RX'd...1st ever collective PR!!
CrossFit Rx 
Hey Everyone,
If you are free on Saturday evening come on down to the GSU Sculpture program’s 40th Annual Holiday Iron Pour! It is a super cool event, lots of molten metal and fire. Kids love making scratch blocks and, for a small fee, get to go home with a cool cast iron item.
I hope to see you there!!
Ruth
oops, here is a link to some details:
It is FREE to come watch, and only a small fee for a scratch block or to attend the after party.
This is simply the coolest thing in the city. Come after dark for the full effect.
Here’s a photo from a previous year:
Had a major malfunction in timekeeping. All I know for certain:
1 = 1:08
2 = 1:04
3 = 1:14
Total = 26:31
Not sure whether I did 9 rounds or 10. Thought it was 10, but the numbers didn’t seem right.
Practiced snatch balance with a PVC.
Row: 11:03
practiced snatch balance with 33#
Row: Total work time: 9:57. First was :56. Last was :58. Most hovered right at 1:00.
Snatch balance practice at 33#.
row total time: 28:23 (10:23)
snatch balance: 83#
form was wrong on heavy lifts (didn’t drop under the bar until after it was overhead)
10:16 for rowing
practiced snatch balance
and 1 soccer game in the rain 🙂
Just in case you didn’t see this link on the blog yesterday….
here are the photos from the party!
http://gallery.me.com/jenniferboxley#100429
Practiced snatch balance w/pvc & women’s bar.
250 SDLHPs: wiped. me. out. 13:45 total work time
Couldn’t keep up my starting pace– tried to keep good form.
Splits: 54/55/1:08/1:21/1:06/1:31/1:25/1:51/1:56/1:38
This was a tough one to time for many folks, especially when sharing the rower. Some people started before the 2 min rest, others after. No worries! It’s just WORK! Great job everyone.
SDLHP, total time: 29:36 (Thanks, Jeff, for keeping me going!)
Snatch Balance practice @ 43#
Great job, Jessica. You rocked it!
Snatch Balance – 95 lbs. Needed a lot more time on this to get warmed up to see where I really am.
Metcon
40.6/41.8/45.5/46.6/47.2/47.2/48.7/48.2/48.1/47.2 – total time: 7:41
Ben really pushed me so I was glad for his presence. BTW, This was much easier to measure using the 250m countdown option as opposed to watching the clock – not sure if the older rowers have that option but it’s a “favorite” on the PM4.
Snatch balance – 156. Worked on dropping fast
Metcon – total work time 8:22. Fastest row was 44 seconds, longest was 51 seconds. I will admit resting longer than 2 minutes, I think I averaged about 2:10 for rest.
9:29 Range 56-58