3-3-3-1-1-1
10 Down-backs
Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.
CrossFit Basic Barbell Cert (October 24-25, 2009)From left to right: Chris Bartels, Mark Rippetoe, and myself.
Note how Chris and Rip are all buddy-buddy and having a good time while I'm the awkward kid who doesn't even know he's all by himself. Sigh.
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3 comments:
You thought by saying that you could head things off at the pass?
You weren't even supposed to be in the pic. Were you?
Nice try - I actually was. Rip was trying to pull Chris down so he didn't look so short. But yes, I was trying to head things off at the pass . . . maybe a bit anyway.
I have another one where all three of us are just smiling at the camera - the usual photo-type pose. Kind of boring, though.
Press 3-3-3-1-1-1
135-3
140-3
145-3
150-1
155-1
160-miss
Ties my PR, I believe. 200# is a goal for the future. 175# is the more immediate goal. I didn't do the sprints.
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