CrossFit Daytona

LULU

Thanks to Justin and the entire CF East family.  Great event, better people.

More pics @ lulu gallery

workout:
5 min row
3 rounds
5x dead hand--grips shoulder width apart, collar bone to bar, elbows behind midline
5x clapping pushups- 4 pt contact, explode up to full xtn, clap
5x sit up
then:
5 rft
100m farmer carry m: 50#, f: 35#
30m rope pull m: 70#, f: 45#
5x tire flip
10x pull up
post time

 

workout:
5 min row/ride
3 rounds
10x wall ball
10x ball slam
10x box jump
then:
for time
750m row
30x wall ball
25x kb swing 53/35
20x box jump
15x burpee
20x box jump
25x kb swing
30x ball slam
400m run
post time

MADE A MAN OUTTA ME

workout:
5 min row/ride
3 rounds
5x pullup
10x burpee
10x situp
then:
10-1 renegade man-makers 25/15 +
1-10 knee to elbow
looks like 10-1, 9-2, 8-3...etc
then:
500m row for time
post times

STEVEN SEAGAL

workout:
5 min row/ride
3 rounds
15x squat
10x tuck jump
10x split jump
then:
front squat technique
then:
front squat
3-3-3-3-3
then:
21-15-9
front squat 135/85
ring dips
post load and time

It's hard to get by
It's hard to get through
It's hard to hear me
When I'm talking to you
You see these hard eyes
you know what i mean
These eyes got hard
after what they've seen
I am that hard man so good to find
I am that hard man
with an iron mind

I got hard and i stayed hard
You can't keep me down
because i am hard
I keep moving because I'm hard
I keep burning because I'm hard
I'm going over not getting by
Hard sense makes sense

Real pain is what I reach
The real thing is what i keep
I am because I am hard
I will because i am hard
Hard, Rollins Band

CFD is what it is.  We are who we are.  We make no pretenses to be anything else.  Our blade is sharp, honed, and not meant for everyone to crawl on.  The focus and work ethic we demand is second to none, and fosters an organic balance of the like-minded. 

Petty arrows shot under a flag flown with half a heart and little understanding are laughable and mean little as they harmlessly bounce to the ground.  Claims made in a self-conscious effort to puff up one's chest in order to hide insecurities are just that--a thin veneer at best.

Keep huffin' and puffin'.  Our house is strong, and the people in it stronger.   

TABATA

workout:
5 min ride/row
then:
tabata row for calories
1 min rest
tabata db push press 50/25
1 min rest
tabata box jump
1 min rest
tabata airdyne for all out effort
post row, pp, jumps

JACKIE

workout:
5 min row/ride
3 rounds
10x pvc thruster
5x pull up
then:
"jackie"
1000m row
50x thruster @ 45# bar
30x pull up
post time

 

 

 

GUT BOMB

workout:
5 min double under focus
15x pvc passthrough
3 rounds of cindy
then:
4 rft 35 min cutoff
25x double under
20x sit up
15x pull up
10x tgu 35/15
5 ball slam 20/15
400m run
post time

 
cat and mk battling it out. this was one to watch.  amazing, chicas!

 

 

JONES CRAWL

workout:
1000m row
2x
15x pvc goodmorning
15x pvc pasthrough
5x push up
5x box jump
then:
deadlift
1 x 10
1 x 8
3 x 5
then:
"jones crawl"
3 rft
10x deadlift @ 115% bw
25x box jump @ 20"
post time

kathy pulling 205# for 5