091121 Saturday “The Summit”
Notice: CrossFit Asheville is Closed Saturday November 21st, while Shanna and Corey are at the Black Box Summit, and Randy is training with the National Guard. All classes and open gym times are suspended until Monday.
Coach Corey during WOD #1 in Austin on Friday
For video click here. Look for Shanna at 3:50 ff.
Do it Yourself WOD:
5 rounds of
200 meter run followed by
max rep burpees, in 2 minutes.
2 minutes rest between rounds.
Post total burpees to comments.
You have two minutes total to complete the run and burpees. For example, if it takes you 45 seconds to run 200 meters, then you have 1:15 to do max rep burpees; if it takes you 60 seconds to do your 200 meters, you have 60 seconds to do max rep burpees. Then rest 2 minutes, and continue your work.
Good luck!
Hey everybody! Meet up at the track at UNCA at 9:30 am on Saturday if you want to get together to do this WOD.
where is the unca track? specifically, that is…i guess i can ask my roomate…
M3 — go up broadway to campus dr, turn right onto campus, go up campus to field dr, take a right up the hill, and the field and track areas are there. There’s also a parking structure where I’ve parked a couple of times without trouble.
It’s pretty cold this morning folks! Dress warmly.
thanks…i’ll be there…damn but i hate the cold and the running….oh, the burpees too… : )
great work this morning and thanks again to Daniel for keeping the time while doing the WOD…he should get a few extra credit burpees for that!
http://sicfit.com/photo/gallery/image/id/1065
here is shanna in austin, deep in thought….
here is corey, getting it done!!!
http://sicfit.com/photo/gallery/image/id/1308
HERE ARE OUR TIMES!
CFA was well represented, dropping some sprinting and burpees, at the UNCA track this morning.
Tom Rehm: 95 burpees
Rustan: 92 burpees
Daniel Smith: 91 burpees
Matt B: 76 burpees
M3: 64 burpees
Tough WOD. Beautiful morning. Wish you had been there too.
Love the pics and the video! Hope you guys are having a great time in Austin. Shanna definitley looks like she’s coming up with an ass-kicking plan for our next WOD… haha.
I must say it’s enjoyable to see you two sweating it out. I know you do it, but it’s nice to be on the other end of the effort sometimes.
Hope Austin was great and that you got a meal at Shady Grove, Mothers, or Magnolia Cafe.
Yay Shanna! Makin’CFA proud.
Corey/Shanna way to represent the AVL. Keep up the great work and I hope you bring back a ton of knowledge.
Tom beat Rustan in a WOD with a run and burpees?!? Great work to all!