Workout of the Day:
Three sets of:
Press x 5 reps
Rest 60 seconds
One-Arm DB Row x 8 reps each arm
Rest 3 minutes;
and then,
Three rounds for time of:
Right-Arm DB Press x 10 (leave DB overhead)
Left-Arm DB Press x 10
Anchored Sit-Ups x 25
Left-Arm DB Press x 10 (leave DB overhead)
Right-Arm DB Press x 10
Anchored Sit-Ups x 25
Patrick pulling sleds at Invictus
Announcing the New Rock ‘N’ Roll Marathon Preparation Program
Orientation is Sunday, February 7 at 9:00 a.m.
The world famous Rock ‘N’ Roll Marathon is June 6, 2010 in San Diego. Will you be ready?
If you’re aspiring to run your first or fastest marathon in 2010, we have the program for you. Combine the benefits of our high-intensity workouts with expert coaching on running mechanics and a progressive program to help you peak just in time for your first or fastest marathon.
Our program will prepare participants through Invictus and CrossFit Endurance workouts. Running groups will meet on Wednesday nights and Sunday mornings starting in mid-February.
Find out more and sign up at our Orientation Meeting on Sunday, February 7, 2010 at 9:00 a.m.
3 x 5 @# 95-100-100 Press >>> 3 x 8 per side @# 45-45-{53} DB/{KB} rows
Metcon 11:04 – rd 1 (30#); rd 2 (25#); r2 (20#)
great class as usual MV…thanks again.
If you are interested in training for an endurance event this spring, come to the orientation. Our program will be primarily focused on Rock N Roll, but we will have people in the group that will be training for a few other events along the way like La Jolla Half Marathon and Ragnar Relay…