Happy Birthday Bishop!

“Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. Indeed, the very hairs of your head are all numbered. Don’t be afraid; you are worth more than many sparrows.”- Luke 12:6-7

  

  Happy Birthday Bishop!

Saturday 080809

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Todays Best Times:

Jim Cox  11:59

Dawn H 16:34

Anders V 22:04

Paul B 32 (225lb HCLS)

YesterDays Best Times:

“Karen”

Brandon M 6:14

Paul B. 6:54

Josh M. 7:25

Justin H. 7:30

Brian M. 7:42

30:20 Crossfit Endurance WOD

1-3 hours Before or After CrossFit Main Site WOD

Choose ONE of the following sports then do:

30:20 (that is 30 seconds all out, 20 seconds total rest) x 8 nothing else!

Swim: Use a pool or open water

Bike:  Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don’t lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 30:20 x 8

Use this link to get your calculations for your ZONE Meals!

http://www.crossfitwarehouse.com/newsite/blog/tools/Zone%20Block%20Calculator.xls