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The Ambassador
By rob miller | January 8, 2008
CF Sunnyvale’s very own and very much accredited diplomat, Mike Harkins, was our official representative at the first Level I CrossFit Certification of 2008. Today’s workout is inspired by his efforts this past weekend at CrossFit North Santa Cruz.
WOD
7 Rounds for time:
10 Thrusters
10 Pull Ups
20 Box Jumps 20″
Rx’d Thrusters go at 95# for the Guys and 65# for the Gals.
Post time to comments.
Climbers: Add 1/2 your body’s weight and find the smallest holds you can hold for ten seconds. Progress carefully and gradually to this end point and repeat 5 times. Check out this LINK. Notice the precision used by this climber; and more importantly… the enthusiasm. Bring some of that to your climbing session today and save a little for the grip-specific WOD. Enthusiasm will be easy for those participating in today’s CF WOD… the “Harkin-ator.”
Topics: WOD |
January 8th, 2008 at 9:41 pm
Mike completed 8 full rounds (minus 150m of a 200m run) during a “How many rounds in twenty minutes?”
10 Thrusters 95#
10 Pull Ups
200m Run
I have subbed 20 box jumps for the 200m run to make it Sunnyvale “friendly”.
January 9th, 2008 at 12:13 am
I hope that everybody had as much fun with this one as I did. Thanks Rob for all of your encouragement during the Cert and for being such a great Coach and mentor here at Sunnyvale Crossfit.
January 9th, 2008 at 2:06 pm
Mike, that time rocks. nice job! Irene, Stephanie, Sean & Eumy…thanks for joining us last night! Keep up the work; i know it’s hard!
Rob, fyi we can do runs in Sunnyvale. 200m and 400m are super easy on the treadmills. In fact, Eumy “subbed” the sub and ran the 200m. Thanks for your superb coaching/mentoring and pointers for me before class.
January 9th, 2008 at 2:07 pm
PS: screw the murph on Fri! let’s go skiing and see if i can make my first tele turns in 5 years!!
January 9th, 2008 at 2:18 pm
overheard on a chairlift:
“Tele’s got nothing on Randonee, man.”
“Whatever. You know ‘Randonee’ means ‘can’t tele’ in French, right?”
“Yeah, well I heard ‘tele’ is French for ‘Hey! Wait up!’”
Ok, next week I promise to leave off making snide remarks in response to Renee’s posts :).
That’s a burly workout, Mike; good job!
January 9th, 2008 at 4:17 pm
You rock Mike! Way to represent!
January 13th, 2008 at 9:37 pm
I am actually posting time for this Harkin-ator WOD with Renee as our instructor. I think I did it in like 30min 15sec (but not at that weight for thrusters and I did jumping pullups). Sean was right behind me (but he wasn’t doing jumping pullups) at 30min 20sec.
Nice job Renee as a CF instructor!!