October 17th

Rogue athletes were representing this weekend! Dave Ulmer and Crossfit Ohio sectional winner Dan Bailey ran the Men’s Health Urbanathlon in Chicago and placed very well in a large group of athletes! Chris Blannin and Matt Dowds each placed in the top 10 of their age groups in the half marathon running at a pace’s in the high 6:30’s/low 6:40’s. I got a chance to see Josh P and Erica D running in the marathon kicking butt as well. Inspiring and really high level performances by some really cool people!
Our workout at the gym today was a test of endurance and explosive strength. A 1 mile run followed by 30 power snatches at 115 is a great test of Crossfit horsepower! Mike Tarnapoll torched the workout in 7:47 rx’d, with 5 touch and go snatches to finish!

Skill
Snatch Complex- 3×3
Snatch grip deadlift
Power snatch
Overhead Squat
Snatch Balance

WOD
1 mile run
30 Power Snatches 115/75

* The mile run here is measured out at about .85- .9 miles so slightly shorter

From October 17th

From October 17th