Shoulder Press
5 @ 75%
3 @ 85%
1+ @ 95%
3 Rounds:
Row 250
10 Sledge Hammer Swings Each Side 16/12
Congrats to Harlan Karnofsky on performing yesterday's WOD as Rx. Awesome work, especially for a 50 year old who has been through more than his fair share of injury in his lifetime. Harlan shows up every day with great determination and effort. Way to go big guy, it is great working with you.
5 @ 75%
3 @ 85%
1+ @ 95%
3 Rounds:
Row 250
10 Sledge Hammer Swings Each Side 16/12
Congrats to Harlan Karnofsky on performing yesterday's WOD as Rx. Awesome work, especially for a 50 year old who has been through more than his fair share of injury in his lifetime. Harlan shows up every day with great determination and effort. Way to go big guy, it is great working with you.
Great work Harlan! Keep it up.
Good luck to Team CFES at CF regionals. Kick ass!!!!
Posted by: Brian | May 07, 2010 at 07:25 AM
Great job Harlan!
Thanks to Brain & Cherie for meeting up out on the track this morning. 4 x 400 repeats suck.
Posted by: Matt P | May 07, 2010 at 09:20 AM
Thanks Justin, I am looking forward to CFES representing this weekend!
Posted by: harlan | May 07, 2010 at 09:33 AM
yeahhhh daddy! F#@KING stud! good look to all you monsters this weekend!!
Posted by: Dara Karnofsky | May 07, 2010 at 10:34 AM
Good shit Harlan! You're as hard as woodpecker lips....Kick some ass at Regionals CFES!. Miss you all. Had been in Oregon and Washington. Now in Minneapolis on my way to Wichita. Will be back next week.
Posted by: Ryan Hall | May 07, 2010 at 11:18 AM
Nice work Harlan!
The sledge hammer was fun. It's like the parents went away for the weekend and threw us a new toy to keep us distracted from the fact you guys are gone.
Good luck Ruth and John today! And team CFES we can't wait to hear how you rock it this weekend!!!
Posted by: Gia | May 07, 2010 at 01:23 PM
Nice job Harlan!
Matt P - the 4 by 400's didn't suck...at least not as much as 6 by 400's would've. Glad we stopped when we did as I my calves are so tight I'm walking up and down my stairs like a grandma. Good stuff as usual nevertheless.
GOOOOO CFES!!! In my best cheer leading voice/dance!
Posted by: Cherie Nabeta | May 07, 2010 at 02:41 PM
Way to go Harlan, what a great "game face"!!!
Liz you look like a stud in the background!!
GO TEAM CFES!!!!
Posted by: xenia | May 07, 2010 at 03:44 PM
CrossFit Vancouver WOD:
7 Rounds of 7 PowerSnatch + Push Press (#75) & 7 24" Box Jumps
Time - 9:03
Shout outs to the coaches of CFES - everyone was very envious of my snatch. Thanks for pounding into us form - Vancouver coaches wouldn't ever think that I've only been doing this for 6 months now!
Posted by: Bryant H. | May 07, 2010 at 05:31 PM
Great job Harlan.. Ur a stud...
Bryan...... Nice snatch... Nice snatch
Posted by: Chris Nelson | May 07, 2010 at 09:00 PM