August 20 2013

Happy Birthday Rachael! You make 40 the new 30 and what a difference. After years of globo training, you got with the program and hit CrossFit hard. Then came the big change- you went over to the paleo side. Well done, today we all scale to you and wish that shoulder the best.

Before, training  and after, training and paleo diet

April 2013                             August 20 2013

Strength:

3x Warm up 10 banded gm’s/5 strict pull-ups/ 5 catarpillar pushups/10 russian swings 24/16

Deadlifts

beginners 1×5, 4 warm up sets to final working set

int 3,2,1 3,2,1

WOD: “RA WHANAU RACHAEL”

40 russian swings 32/24

40 burpees

40 ring rows

40 mb cleans 9/6

40 mb situps 9/6

for time 12 min cap



Comments

  • Cath — August 20, 2013

    10.15 20kg still not keen to go near a 24kg. Happy birthday Rach

  • Alex — August 21, 2013

    11:06rx

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