Day 5, 6, and 7

Late post, but it's here now. First weekend of the GRFS Challenge and so your homework is to complete the follow WOD with what you've learned this past week for this weekend. Make up any of the workouts you missed if you want more.

WOD

4 rds for time:
400m run
50 squats

Complete a 400m run/jog/walk and then do 50 honest squats. Repeat four times and stop the timer. This is a great one to do at home if you don't have access to a field or a treadmill, although we prefer not running in place. Use Google Pedometer to measure out a 400m (1/4 of a mile).

Today was the 4th Annual Literacy laps and I took on some first-time CrossFitters who amazingly are all great squatters!

Mary 15:03
PJ 15:10
Marc D. 12:45
Justin 14:05
Andrew B. 11:30
Isabel 15:30
Marc A. 16:49
Ann Marie 13:13
Sharla 15:13
Jason 15:30
Jans 16:51

Nice job again! And a big thanks to Albert who was our timer and picture taker:



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What are your goals? What are you really trying to accomplish for these 6 weeks? What are you trying to accomplish for 2009? Be as detailed as possible because you're going to share with me this coming week!

Greenlake workouts at the north end across the street from Duke's Chowderhouse every evening at 6pm Monday through Thursday until we open our new box! RSVP by email, call or text.

Noon weekday workouts around UW in the works...