Saturday, 24 July 2010


4 x 25 y/m swim (any stroke)
7 Push-ups
14 Sit-ups
16 Squats

8 rounds for time

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Compare to 20 DEC 09

CFE WOD (3+ hours after main WOD):

Choose a sport:
Run, Row, Bike, Swim

6 x 3 min Interval

Rest 1 min on intervals 1, 3, and 5. Rest 3 min on Intervals 2 and 4.

Post sprint distance to comments


  1. MP Jimmy says


    0830 class is changed to 1015 at the Health Zone. Meet in the lap pool.

  2. I'm WOD at home today. I can't make 1015 today

  3. Phelps home version <38
    8 rounds:

    6 pool lengths
    7 Rx PU (all rounds Rx–thank you very much)
    14 sit ups
    16 squats

    have a great weekend!

  4. Ran a 5K in 22:50. PR. 🙂

  5. Stacy says…….
    OK Jimmy I was going to come in to swim today….I bought aqua socks and everything! BUT I am so stinking sore from the last 2 days that I need to rest. After yesterday's WOD and this morning when I awoke reminded me that I did absolutely nothing physical for 2 weeks while I was ill and recovering. Slow progress but I am just glad to be alive and kickin!!!

  6. Ran 5k with Robert and Chris at LaFortune. Chasing them helped me get a PR of 23:40.

  7. 41 something…still delerious from drinking all that pool water. Did I mention that this WOD caused my life to pass before my eyes? And, yes I had a little cry into my towel when this was over.

  8. MP Jimmy says

    I can tell I have not swam laps in over a year!! I was 1:29 off my PR. 🙁 Still was a great WOD! I will start doing more of the swimming version of the CFE's.


    Jaime, it was 41:12 RX!! You did great! Like me, more swimming to get better.

    Stacy, I was looking for ya! You have a viable reason; but what about your partner in crime, Amber?

    Great job 5k'ers on the PR's!!

  9. 36:45 rx
    great job everyone!! Jaimie ditto u did awesome!! ( it's just like me and heavy lifting need practice 😉 the more ya do it= better u get 🙂
    Stacy : you have a jail free card
    Amber: ??????? ;-p

  10. Robert says

    5K at Lafortune..great time with Danny and Chris. 22:12 PR. Then yoga…that was hard for me today…will work on flexibility

    How great was it to see all the swimmers this morning. Great job to all.

  11. Michel says

    WAY TO GO JAIME AND ERIN – ON THE BOARD!!! And Susan – ANOTHER THING I GET TO CHASE YOU ON. Runners were on fire and high fives for the PRs! Have a great weekend everyone.

  12. Rhonda G says

    Lou says:

    Stacy, you shamed me into going to workout on Saturday and I showed up in my purple speedo as owe me..haha!!

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