Weekend Warriors

Three rounds for time of:

15 ft Rope Climb, 5 ascents

21 Ring dips

50 Squats

Peter Egyed 10:04, Elyse Umeda 13:27 (12ft rope, 7 ascents)

Post time to comments.

IMG_5531

Nice Lumbar!

CrossFit Rockwall shows a couple climbing techniques from very beginner to advanced, while CrossFit Portland shows one on vimeo, with an example on how to practice at home.

The basic squat with explanations wmv/ mov

Exploring Ring Dips wmv/ mov

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Action Vaughn Slaughter sent me an invitation to the Ragnar Relay for April 15-16th next year, and wants to put a PCF team together.  Hmmmm…

Picture this: You and 11 of your closest friends running day and night. Starting in beautiful Huntington Beach, your team of 12 runners will embark on a 200 mile adventure-fest. The party in your van will only get better as you leap frog your way down the beautiful Pacific Coast. The race (and your stamina) will wrap up on beautiful Coronado Island. Running three legs during a 24-hour relay race is much easier than you think. Each team member runs three legs, ranging between 2 and 10 miles. This relay race is physically demanding, but legs vary in difficulty, and runners can choose their legs. This unique relay format makes the Ragnar Relay Southern California an accessible race for beginners yet challenging enough for the most competitive.

Speaking of good times, the Fight Gone Bad V event is coming up in about 5 weeks!  Its going to be a huge event with about 300 participants coming from at least 5 CrossFit Affiliates in the LA area!  Its going to be performed at a Sony Studios sound stage and will help raise money for Livestrong, Wounded Warrior Project and the CrossFit FoundationPlease let me know if you are planning on participating as an athlete, volunteer or both! Click here for the registration details.

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