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CFS WOD - Wednesday 21DEC2011
STRENGTH:3 Back Squats EMOM for 10 Minutes @ 70%-75% of 1RM
METCON:30 Second ARMAP Deadlifts (M-135#/F-95#)30 Second REST30 Second AMRAP Push Ups30 Second REST30 Second AMRAP KBS (M-70#/F-55#)1 Minute RESTx7*Score total reps.
Posted on 12/20/2011 at 09:07 PM | Permalink
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First WOD with Spartanburg! Love it!
Kettlebell Swings-118 total (45lbs,heaviest I had)
12/21/2011 at 06:36 AM
Welcome Travis. Bad ass name by the way!
12/21/2011 at 11:13 AM
@New Travis - add the first letter of your last name to your title, makes it easier for people to start coming at you all crazy.
12/21/2011 at 11:25 AM
Let's analyze this for a minute...DL were only 13.7/rd; We flash our push-ups to ensure full ROM...your average push-ups/rd were 33.5...that's very, very fast; and you KBS were only 16/rd at a weight that was lighter than the chicks..? You're strengths/weakness are uneven, but don't worry we'll help you with that...Welcome to CrossfitSPBG...where we EAT U UP & SPIT U OUT STRONGER!!
Marty Raines |
12/21/2011 at 01:35 PM
Keep history alive by telling that history:
Read the greatest 'historical novel', Rescue at Pine Ridge, the first generation of Buffalo Soldiers. The website is: http://www.rescueatpineridge.com This is the greatest story of Black Military History...5 stars Amazon Internationally, and Barnes & Noble. Youtube commercials are: http://www.youtube.com/watch?v=iD66NUKmZPs and http://www.youtube.com/watch?v=jVslyHmDy9A&feature=related
Rescue at Pine Ridge is the story of the rescue of the famed 7th Cavalry by the 9th Cavalry Buffalo Soldiers. The 7th Cavalry was entrapped again after the Little Big Horn Massacre, fourteen years later, the day after the Wounded Knee Massacre. If it wasn't for the 9th Cavalry Buffalo Soldiers, there would of been a second massacre of the 7th Cavalry. This story is about, brutality, compassion, reprisal, bravery, heroism, redemption and gallantry.
You’ll enjoy the novel that embodies the Native Americans, Outlaws and African-American/Black soldiers, from the south to the north, in the days of the Native American Wars with the approaching United States of America.
The novel was taken from my mini-series movie with the same title, “RaPR” to keep the story alive. The movie so far has the interest of, Mr. Bill Duke, Hill Harper, Glynn Turman, James Whitmore Jr., Reginald T. Dorsey and a host of other major actors in which we are in talks with, in starring in this epic American story.
When you get a chance, also please visit our Alpha Wolf Production website at; http://www.alphawolfprods.com and see our other productions, like Stagecoach Mary, the first Black Woman to deliver mail for the US Postal System in Montana, in the 1890's, “spread the word”.
Erich Hicks |
12/21/2011 at 02:53 PM
Thanks for the chop busting fellas! I need the motivation!
Travis R |
12/21/2011 at 03:21 PM
Yeah. Imma gonna need to see your ROM on those push ups. >than 1/second for 7 rounds? We'll need those chest to deck with a hand flash to arms fully extended and locked out at the top please sir.
Welcome. As you can see, Marty is about as cuddley as a porcupine. She loves hugs.
12/21/2011 at 03:52 PM
Hugs on a buffalo maybe?
12/21/2011 at 03:54 PM
I'll push a stove on your foot, ouch.
On a buffalo
12/21/2011 at 03:59 PM
Who in tha' hell is Erich Hicks? And what is that shit about? GFY
12/21/2011 at 05:45 PM
12/21/2011 at 05:54 PM
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