So on the the Warm up!
WARM UP
3 rounds of
- Jump rope 1 min
- 10 push ups
- 10 BSU
- 10 Air squats
- 10 PVC pass thrus
- 10 Skin the cat right and left
- Bergener Warm up
- Practice lifts for the WOD
SWOD
Snatch
- 3@ 60% (35lbs)
- 3@ 70% (55lbs)
- 3@ 75% (55lbs again)
WOD
"Elizabeth"
3 rounds reps 21-15-9
- Cleans (65lbs)
- Ring dips
My Time! 7min 10 sec
Got some nice bruises on my shins though. Thanks to hitting my shins on the bar all the time and the ring dips with my shins on the green bands. Oh well :D
So there is not too much to say so I will get right into the Birthday Girl!
Happy Birthday to youuuuu, Happy Birthday to youuuu, Happy Birthday dear Tinaaaaaaaaaaaaa, Happy Birthday to YOUUUUUUU!
Doing the Snatch
La la la no biggie here just a little lift!
She did, well you can hear how old she is from how many Hammers she did.
She is pretty awesome! Thanks for being so sweet and accepting I really appreciate it!
Enjoy you BIRTHDAY WEEK!
coming October 13th in Miami!!
I cannot wait! I am so going to love this!! run, walk dance your way to the finish while getting painted with colors every 5 minutes. Start out wearing all WHITE and end up leaving looking like a bag of SKITTLES!
AND
Coming also in October on the 21st!!
Per their web site:
http://onlythefearless.com/What should our racers expect on the day?
• 5k or 10k run on flat & mountain bike trails (with random water canons).
• Monkey bars over a mud pit or even quicksand (we have the recipe).
• Rope climb over a river (or swim across it).
• A .25 mile swim across the lake or forfeit and walk around but have to carry a car tire.
• Rope challenges (cargo nets etc.)
• Logic puzzles / brain teasers.
• Quicksand pit (no seriously we have the recipe).
• Semi submerged tunnel crawl (fear of confined spaces / drowning)
• Ice plunge (basically a pit filled with ice and water).
• Beat the crap out of a punch bag. (timed)
• Finish line is a barbed wire mud pit crawl and a final climb up to a leap of faith into the lake.
Think that’s it?
To get to the finish line there is one final challenge – time to see who is TRULY fearless.
And what is this BIG surprise challenge?
Sorry, but that has to stay a secret until race day as we don’t want to risk people freaking out prior to the race, just trust us, NO-ONE has done anything like this before at one of these events.
It’s honestly going to blow peoples minds.
Something for the kiddies:
We will also have some mini mud runs for the kids.
A 100 / 200 meter mini obstacle course with mud pit for the 4 – 8 year olds
A full mile version for the 9 – 13 year old group. Tons of smaller but still fun obstacles and of course, tons of mud.
Check out Crossfit Fortress Below
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Thanks!!! :D
Annette
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