June 27

Snatch Practice 5-5-3-3-3-1-1-1-1

Or

Pool workout @ 10:00 am,

Or

Open Gym

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9 thoughts on “June 27

    • On Aerobee road, but its on the soccer field side of patton, so It’s right next to the concert grounds. North on Patton past the track and then its about .5 miles farther on the right, go down Aerobee and its the bigger building back there.

      On Thu, Jun 27, 2013 at 9:45 AM, MSFC Crossfit

  1. Chose Door #3
    1-mile warm-up run
    8x200m hill repeats on Trios Rd next to 4718 (:47, :51, :51, :47, :49, :50, :49, :48)
    1-mile cool down run
    4.15 miles total

    Then
    Core Cool-Down
    3×10 of GHD and Back Extensions

    Was only going to do 6 repeats but Crip wanted to make it an even mile so we did 8 repeats. Seemed like a good idea…

  2. Holy feck i hate swim team….. woke up thinking i was swimming today instead ended up running hill repeats. By the way i would like to file a RACTR (Runners Abuse and Cardiac Torture Report) with the MSFC Crossfit Association….

    mile warm up – 9:33
    8x 1/8 mile (200m) hill repeats
    1. .13 ml – :56.32 – 7:00/mile
    2. .12 ml – :50.80 – 6:48/mile
    3. .12 ml – :51.62 – 7:04/mile
    4. .13 ml – :48.60 – 6:25/mile
    5. .12 ml – :52.50 – 7:13/mile
    6. .12 ml – :49.08 – 6:46/mile
    7. .12 ml – :55.58 – 7:43/mile
    8. .13 ml – :50.40 – 6:41/mile
    mile cool down – 13:10

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