Wednesday (03-10-10)

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WOD

3 Rounds for time:
100ft Lunge
15 Deadlifts
21 Pull Ups
M:225 F:135

Strength Component:

30 GHD Situps

30 Back Extensions

2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster - video [wmv] [mov]

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written by Sexty Chocolate , March 10, 2010
I am excited... Im Paleo-ing and about 3 weeks!smilies/grin.gif I am mentally preparing to kick some CrossFitRC butt! Ladies, can handle this... I don't think you can handle this! Well...maybe you can, but I gotta pump myself up...lolsmilies/grin.gif
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written by Jenn, March 10, 2010
Karlaaaaaaa!!! (as you already know) I AM IN!!! smilies/grin.gif
I think u and Dan changed my mind - I bough "The Paleo Diet for Athletes" and will read up before then.

XOXO
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written by Jenn, March 10, 2010
WOD for Crossfit Sectionals have been posted

http://games2010.crossfit.com/qualifiers/socal-sectional-wods-1-2-announced.html

smilies/grin.gifsmilies/grin.gifsmilies/grin.gifsmilies/grin.gifsmilies/grin.gif
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written by Nancy, March 10, 2010
Today's Results so far

Shelly - 10:04rx Top Dog! smilies/smiley.gif
BJ - 10:51rx
Paul - 15:13rx
Connie - 18:18 (white) Great deadlifts girl!
30GHD/BE - 2:01
Jason - 15:17 (#185)
Margie - 15:55 (#65, blue)
Erin - 13:07 (red)
David H - 12:31 (#205) 6am Champion! smilies/smiley.gif
Chris - 16:40 (#185, blue)
Cathy - 13:05 (#55, blue)
Claudia - 13:23 (blue, #85)
Joe B - 11:17 (#185, jump pu)
Josh H - 15:07 (#185, white)
Karla - 18:54 (#115, jump pu)

Fund #3
Nick 6:05
Mark 5:40 (3rounds)
Eric 7:03
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written by ABEL, March 10, 2010
Sucks I'll be missing the WOD. Why don't we have a MIDNIGHT MADNESS class??? Who's with me?smilies/grin.gif
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written by Sexy Chocolate, March 10, 2010
BRAVO!!!
Ok Ladies, as you see, Jenn is in! Get prepared Jenn was our Zone Challenge winner. So, ladies put your game faces on...smilies/grin.gif! Remember, I will teach you PALEO on Saturday, March 27. The Paleo Diet is new to everyone (well almost everyone) at CrossFitRC. So we will learn the diet diet together.
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written by Cathy, March 10, 2010
I had 85 lbs on my deadlifts! 55 lbs would make me look like a wuss!!!! REally the 85 lbs probably does too! And Abel, I'm in for the midnight madness!
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written by Robert, March 10, 2010
Dan and Shelly and anyone interested, that didn't know what Erin was talking about when she said to play a game with scooter boards, I left one by the tires so feel free to take it for a spin to the 400m mark tomorrow smilies/grin.gif
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written by Nancy, March 10, 2010
The Night Crew

Kevin - 13:28rx
Peyton - 14:09rx
Sean - 10:20rx
Steve - 13:41rx
Joe K - 9:52rx
Jon - 7:07rx
Sam - 15:38 (black, #35)
Jenn - 14:07 (#115, red)
Patty - 14:21 (ring, #65)
Joe Joe - "sicko wod" 10:05rx
Erin - GHD/BE 1:55, 3000m row
Michelle S - 12:04 (#65, green)
Paul - "JIMBO" 25:55rx
Brandon - 15:05 (#205)
Chris - 10:55 (#135, green)
Robert P - 14:40 (#205)
Kate - 13:45 (Jump PU, #55)
Nancy - 5 Double Unders in a row and some serious scootorboarding

Kathy you are not a wuss
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written by Michelle S, March 10, 2010
Scooter boarding to the 400 meter mark is harder than you think...I couldn't stay in a straight line to save my life!!
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written by Erin, March 10, 2010
I think we have found a new crossfit sport....scooterboarding! Agreed Michelle the 400 meter mark is on a slant thus making the journey very difficult! 400 meters for time... the night crew will challenge anyone smilies/cheesy.gif
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