Another One Bites the Dust, and 6 Days to go!

Saturday, May 5, 2012

Our First Ever Cast Iron Cook Off Today!  Food, Drink, Massage, Competition, Good Times!!

Warm up:
Row 500 meters

Mobility:
DROM
Triceps mash, 2 minutes
Pidgeon 2 minutes

Movement prep:
Review and practice pistols and hang squat cleans.
Load up!

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Cool down:
15 Strict Knees to elbows
Quad on wall, 1 minute per leg

Kamran.

Come on down for our first ever Cast Iron Cook Off!

  Kicks off starts at 1Pm!

And please join me in wishing good bye and good luck to Kamran, whose quiet demeanor belied a phenomenal work capacity and drive that was the envy of all.

  I remember when you came to On Ramp and saying to myself, That guy is going to be a monster.

  Post your farewells and send offs to comments if you don’t see him in the box.