3 rounds for time:
run 400 meters
21 Sumo Deadlift High Pulls
21 Kettle Bell Swings
CFE WOD @ 8 PM
3 x 1 mile. Two minute rest in between.
Mile 1 @ 75%
Mile 2 @ 85%
Mile 3 @ Max effort. Time Trial(TT)
Last mile should be the fastest or it's a foul.
Foul is 2 minutes of max rep push ups.
Cynthia texted me that the CFE WOD sucked.
That's saying alot coming from her.
Hi Guys,
Going thru crossfit withdrawals but I should be back to the gym in a few weeks. Going to give my back few more weeks to rest then I'm going on vacation so I will see you guys at the end of July.
Going to be painful when I return. 4 weeks without crossfit will feel like starting over.
See you soon.
Posted by: Michael Flores | June 30, 2009 at 04:24 PM
Well good luck, Mikael. Don't try and push too hard, too soon. Look forward to seeing ya back in the gym.
Posted by: Jason F | June 30, 2009 at 09:24 PM
Sorry for the typo on your name.
Posted by: Jason F | June 30, 2009 at 09:25 PM
Great Job to everyone who came out for the CFE workout. Here are the times..
Ed 7:18;6:56;6:25
Stacy 9:16;8:10;8:00
Marc 8:36;8:17;7:24
Thomas 9:16;7:30;7:00
Cynthia 7:18,6:56;6:26
Posted by: Cynthia@crossfitsanantonio.com | July 01, 2009 at 07:17 AM
Those are great times CFE San Antonio! So I should not be running alone then on Saturday,right? It's not safe for an old man to be running alone on the West side...
Posted by: Raul | July 01, 2009 at 09:53 AM
Thanks Cynthia for the CFE workout it was great. By the way, am I Marc?
Posted by: Mark | July 01, 2009 at 11:19 PM