Welcome to the Capital Mixed Martial Arts & Elite Fitness Training Network, an online resource for members and guests participating in several of our core programs: CrossFit, Royce Gracie Jiu-Jitsu, Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu below and bookmark that page.
Warm Up:
Samson Stretch
10 Sand Bag or Dumbbell Turkish Get Ups (men 30 pounds, women 20 pounds)
20 Ring Dips
10 Strict/Dead hang pull ups
WOD:
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 7/23/09
10 Comments
M/27/5'11/185
Time: 13:58
Legs still jelly from front squats two days ago.
um so i'm still walking (if you want to call it that) with my legs as straight as possible so no squats for me tonight.
m/170/29/5'8″
11:47 rx'd
m/26/164.3/5'8
13:05 as RX'd
F/29/125/64″
as Rx'ed: 13:36. MUCH slower than last time, but I'm pretty sure last time I was able to get in and out of my car without screaming.
Today's 10am class was another DIVA-fest! Well, except for the one Barrister Madrid. I should've known better than to try to draft him on the first 400m, after his comment at the start line, “uhh…i'm just hoping I don't sh!t my pants”.
Another great quote today coming from a certain coach “I”, as we were all struggling thru the last round of 50 squats “Quit stopping on odd numbers!!!”…(umm…As IF!).
I'm w/ you Linz – what's this for the week, like 500 air squats and 82reps of 115# front squats? My quads hate me.
17:17 RX'D
15:11
I'm glad I'm not the only one having a hard time moving around… missed Thursday due to a need to go to work (and a rest day!). Looks like Friday is more of the same… I already have a rip on a rip on my left hand and 3 peeling callouses on my right…
16:26
about a minute slower than in July…I'm blaming it on all the 50 million squats we've done this week!
M|32|181.6|5'11″
14:47 as RX'd
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