Tuesday, November 15, 2011

2011-11-055322Kulsoom at the IWF World Championships in Paris, earlier this month.

Workout of the Day

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

We will be closed this weekend for the CrossFit Endurance seminar.  If you are not attending the seminar, you should participate in the 5K Race at Atlanta Motor Speedway.  Meet at gym no later than 7 AM if you want to car pool to the race.

Benji Hoover on The Richest 5k Run – video [wmv] [mov]

Fixing crappy runner's shoulders: Mobility WOD

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