Thursday, July 26, 2012

On Ramp: Day 9 - Graduation!

Congratulations to the July 2012 RRCF On Ramp Class!

We had Mandy and Bucky tonight for our last class of On Ramp! We are officially graduates, and as ready as we'll ever be for the "big kid class"! We survived 9 days in this July heat, but it was worth it for all the fun we had! I hope to see all of my classmates at the 0900 class Saturday morning! Now, on to the good stuff!

Warm Up
200m run
10 air squats
10 burpees
10 ham swings
10 DNR

400m Run for TIME!
1m 45s
(based off of our first timed run on Day 4, this was my goal time for a month out - I'm just a tiny bit proud of myself!)

3x3 Clean & Jerks (2x55#, 1x65#)
Power Cleans (1 Rep Max) 95#
Front Squat (2-3 Rep Max) 100#


Tabata Guts!
4 rounds situps
4 round Russian twists (10#)


Notable Quotables

"Quit pouting and lift that sucker!"
- Me to Shannon

"So when's the blood ceremony?..."
- Me, on graduating On Ramp and officially being a member of the Crossfit "cult"

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