BAD BRITNY!
Newest Crossfit One World Go-Getter, Britny, decided to write a warm-up and workout on the dry erase board. Cool stuff....but she wrote it on the board in permanent marker! What a rookie move!
No worries! I turned it into a workout. Scribble over permanent marker with dry erase marker and it all wipes away. Erase the board for time!
Wow! Awesome day #1 of the 2008 Crossfit One World WOD Challenge. There were several surprises! Jason Khalipa from Crossfit Unlimited had the top Helen time with a 7:35. That is friggin' fast! Our own Stefanie O'Brien is the top female with a 12:18 effort.
Think you're out of it? Think again! The 5k is going to be the deal breaker. The temperature is suppose to hit the 100 mark. Some folks who run well may not perform as well as they are accustomed to doing. You can ask the folks who competed in the afternoon "Helen" sessions how the heat jacked up their workouts.
It's all about will power with the 5k. Do you have what it takes???
The Daily Article Link....click here: A very good article about working out in the heat. Read it!
Event #2 of the 2008 Crossfit One World WOD Challenge:
WOD 5/15/2008
Run 5k for time
Do a search on the internet for POSE running technique. Crossfit has fully embraced the POSE method as the most efficient way to run. There is a Crossfit POSE Running Certification. Everyone who has taken it swears by the POSE method. There are a ton of great videos about the POSE method on youtube. This is not one of them:
Day one is DONE. Bring on DAY 2. See you in the morning.
Posted by: B. Guernsey | May 14, 2008 at 10:20 PM
Did "Helen" today with a 35lb kettlebell. I'm not going to say what my time was I am just happy I was able to do it with a 35lb kettlebell. Everytime I stop to rest Britny our Newest Crossfit One World Go-Getter was in the corner cheering me on. Thanks Britny
By the way did I mention that I used a 35lb kettlebell.
Posted by: Audery | May 14, 2008 at 11:41 PM
Audrey,
I have noticed something about you that I have started to see about a couple months ago, You put fourth a huge effort in your workouts, you do yor runs without stopping you do most your excercises with full rang of motion and you are venturing to higher weights and intenstity, remember a month or so ago when you did jump pull-ups push-ups and squats ??? Well I do and that was such a awsome display you put out you shocked the shit out of me that day, and last but not least I was looking at you today and it seems to me you lost some weight!! You look really good lately keep up the good work.
Posted by: Eric | May 15, 2008 at 12:37 AM
audery, you rock, woman!! i tell people about your progress and I get choked up. truly inspirational.
Posted by: jolie | May 15, 2008 at 02:18 AM
Doing any crossfit wod with the rx'd weight is hard Audrey, cudos..
Posted by: kam | May 15, 2008 at 03:42 AM
24:22 (PR +45 seconds)
Great job this morning Tracey! Enjoy the cert this weekend and good luck tomorrow.
Posted by: stef | May 15, 2008 at 07:48 AM
Congrats on the rx'd weight yesterday Audrey. Great job!
Tia-12:54 #20
Jason-13:13 rx'd(!)
Posted by: Jason K. | May 15, 2008 at 08:46 AM
Oh my God, can it get any worse… Rookie, Kindergarten Writing, Perm Marker and Publicized! Jon (JD)has ammunition to last two years....thanks guys! So which smarty would put the perm markers in with the white board markers anyway? It will take me a minute to pull my head out from underneath the table, but I’ll see you guys tonight for the 5K-with my shades on!
Posted by: Britny | May 15, 2008 at 09:03 AM
Oh my God, can it get any worse… Rookie, Kindergarten Writing, Perm Marker and Publicized! Jon has ammunition to last two years....thanks guys! So which smarty would put the perm markers in with the white board markers anyway? It will take me a minute to pull my head out from underneath the table, but I’ll see you guys tonight for the 5K-with my shades on!
Posted by: Britny | May 15, 2008 at 09:08 AM
Yes, Britney. It could have been a lot worse. Freddy could have made YOU clean up the board, Mom. :-)
Posted by: Mary | May 15, 2008 at 09:46 AM
First 5k completed.
22:52
I consider myself a horrible runner, but it's high time to turn that around. Great job and motivation as usual to everyone there this morning. Keep up the good work y'all, I'm proud to me working out amongst you.
Posted by: Willy | May 15, 2008 at 10:51 AM
Thanks Stef.. I think I have you to thank for my new PR on the 5k.. trying to keep up with you!
Posted by: Tracey | May 15, 2008 at 11:19 AM
27:19... splain to me this...
How did Lara and I get 28 something last time, and we ran the entire thing... and this morning I walked FOUR times and did better??
Posted by: Mia | May 15, 2008 at 12:01 PM
I think it was the bug that flew down my throat during the run which gave me the extra protein I needed (and tried to kill me!)
Posted by: stef | May 15, 2008 at 12:04 PM
Willy,
That song is a mash-up; two songs put over each other. Neither my son (he's sixteen) nor I could figure out the other song. I've heard it, I just don't know what it is. But, if you find it let me know.
Posted by: Jason K. | May 15, 2008 at 02:37 PM
M/22/211
Just wanted to say thank you to Brian G. for keeping a great pace today on the 5k, I Pr'd by 6 minutes with 22:22.
Thanks again
Posted by: Khalipa | May 15, 2008 at 04:40 PM
Jason, it sounds like a remix of simple man from Lynard Skynard
Nice job on the PR Khalipa
Posted by: Willy | May 15, 2008 at 06:41 PM
Cheryl and I were just happy to make the run without calling 911 for a medical assistance -though we wouldn't mind a good looking paramedic attend to our situation!
31 something for both of us. Our first 5k run. We're just happy we made it!
Thanks to Tracey for rooting us on at home stretch!
Posted by: maria | May 15, 2008 at 08:54 PM
First time on the site! Jason you're an inspiration. Thanks for that dry erase trick Freddy, I didn't know that. I'm on this site for 5 seconds and I learned something new! :)
www.crossfitunlimited.com
Posted by: AJ | May 15, 2008 at 11:34 PM