Josh Smith 38#
Complete 6 rounds:Max Rep Plyo Push Ups
20 yard Shuttle Run
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.
*Rest as needed between efforts.
Post fastest time to comments. Compare to 9/9/11.
17 comments:
20 plyos/? - 22plyos/5.9 - 14/5.8 - 19/5.8 - 13/5.5 - 11/5.6
Total plyos = 99
This is an official 'soapbox' day. Don't get her started! It was Eddie's fault....he brought it up;0)
And BTW don't use the 1.5 pood Kbs for your KB thrusters.
I am just glad I didn't bring up the soon to be infamous "America Bikini Basketball League of America"!! Best plyo was 13 and 5.8 on the sprint. Let's not forget to add, "nothing and some knee socks" to our list of Carportisms.
My total Plyos were of the count of 79, while my most favored shuttle run was 5.8
I think I had 16/13/18/11/11 but i don't recall each shuttle run. They ranged from 6.4 to 5.8
You're right Eddie-definitely a morning of information download. Not only that but we learned something about Cori I'll bet very few people know....if you could guarantee that she wouldn't lose any teeth then she would be in roller derby. Dave...I think I see another family income stream coming on. Does Sweet Macie have any roller skates?
Bill aren't mouthpieces rather inexpensive? You go in halves with me if coach will let us pick her Derby name??
The Carport Crasher
ya'll are cracking me up!! you can pick my roller derby name, but i also need you to buy me a face mask and a supplemental insurance policy for the risk of broken bones! :)
p.s. dave wouldn't be surprised to hear anything about my roller derby fantasy...i've come to him with some cockamamie schemes since we've been together! and if the truth be told, i actually found out when try-outs for the tragic city rollers were when i first moved to bham....pre-macie days. :)
Cori,
I fully support your roller derby dreams. While I believe I am a mature adult, there's a small part of me that still wants a screaming purple, 1970's muscle car with orange flames on the side....
Deep down, don't we all want this car:
http://www.autotraderclassics.com/images/a/2012/09/11/63912009/076x_1347346421411.jpg
Oh yeah baby! Me too! And a harley!
actually Stacey, http://en.wikipedia.org/wiki/File:1967_camaro_ss_01.jpg, this is my dream muscle car :-)
Stacey and Oatie:
If either one of you actually gets either one of those cars, please don't you dare deface it with flames down the side. They just don't make 'em like that anymore.
P.S. Already have the Harley! :)
Oatie, that's nice too....
Don't worry Puma, I'd get "magnetic sign" flames, so they could be put on and taken off, as the mood dictates...
hey everybody! libby sent this message to us:
Cori/Amber, can you please post this to the website for the Magic City Mile run this Sunday at 2:00 PM? I am hoping for a good turnout from my friends at Carport Cross Fit.
Top 10 list of reasons to donate or participate:
NUMBER
10. All donations and entry fees benefit the Bell Center
-It’s only ONE mile
-A 4F (not 4H) event: family friendly, fun, & food.
-Great sight seeing: Many will be running with youngsters in strollers, baby joggers, and wheel barrows in fall costume
-Libby will be running in a hard-hart & Cross Fit T-Shirt
-You can walk or run
-Alex Ball (and hopefully Drew Hill) will be jump roping the mile; that should be fun to watch! (you can make a donation to the Bell Center in their names for that accomplishment)
-If you don’t want to run, choose the option of the Sunday afternoon nap/couch potato instead, just a $15 donation!
-Irontribe Crossfit is not a sponsor!
AND THE NUMBER 1 REASON TO PARTICIPATE IS:
If you run and beat Libby (high probability), she’ll have a cool T-Shirt made in your honor that says “I beat Libby in the Magic City Mile”
Magic City Mile – Sunday, September 30, 2-4 p.m., register online at www.imathlete.com/events/magiccitymile
I still wanna see that soapbox pic!
so THAT's what that pic was all about!
I love this WOD!
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