PainStorm Jan 2010

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PainStorm Jan 2010 Courtesy of Steve Serrano of CrossFit Marina

#1 Chet

Super Heavyweight

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Posted 01 January 2010 - 10:04 AM

A good thorough warm up, then:

Back Squats (Untimed): Squat a total weight of 10x your bodyweight in as few sets/reps as you can with best form.

Then starting within 5 minutes, and on the clock:

Run 800m

Followed by 10 rounds of:

10 Pull Ups

10 DB Cleans with 45#/30#

10 Walking Lunges

Run 800m

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#2 marcus clarke

Light Heavyweight

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Location:16 Signal Regiment, Germany
Interests:Everything Crossfit, general strength training.

Posted 01 January 2010 - 01:37 PM

Is it sadistic day or something; painstorm, CF WOD, fk Xmas gift....

Love to do all today, but feel like crap. Someone was pouring alcohol down my neck till 3. Been puking since 9

Happy new year to you all

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#3 marcus clarke

Light Heavyweight

Group: Members
Posts: 957
Joined: 03-November 08
Gender:Male
Location:16 Signal Regiment, Germany
Interests:Everything Crossfit, general strength training.

Posted 10 January 2010 - 03:33 PM

Started the clock right before the Bw squats (misread the instructions...dufus)

Total time was 50:04

Squats was set at BW, 10 reps @ 70 kg (could have gone heavier but did FRAN 10 mins before and legs a bit fried from thrusters)

The Db squat cleans were a killer, took me while to get the technique right and only counted those that I did with a full squat.