Friday, February 27, 2009

Friday WOD

From Navy

5 rounds, max reps per exercise for 1 minute, then 30 sec rest
Thruster 95
Pull ups
box jumps

Notes: Do 1 minute max thrusters, 30 sec rest, then 1 minute max pull-up, then 30 second rest, then 1 minute max box jumps, 30 second rest, and repeat 4 more times. Keep a running count for each round, and try to beat the previous round by at least one rep.

Good luck to CrossFitter Ryan Harding this weekend as he wrestles for the All State Title. Here is an article from last week

Harding's state title wait is over By Matt Jenkinsstaff writer
Always a bridesmaid, never a bride. That famous saying used to apply to St. John's Prep wrestler Ryan Harding.
Of course, using the word "bridesmaid" with an athlete that would need only seconds to take you down and twist you up like a pretzel is a huge risk. Even so, the days of using that comparison are ancient history after Harding, a two-time state runner-up, climbed to the top of the ladder this weekend.
Harding won four matches in the 152-pound weight class, including a narrow 2-1 victory over Haverhill's Tom Holt in the final, to win his first state championship. In the process, he became the 22nd state champ in St. John's Prep wrestling history.
Harding was the runner-up at 125 pounds as a sophomore, then reached the same point last year at 135 pounds. Finally breaking through as a senior was a big weight off his back.
"I really had to work hard in the offseason. I knew how hard I had to work to become state champ," the 18-year-old Harding said. "It was a big relief to finally win it. The whole season I was nervous just thinking about the state title every day. It's amazing knowing that I finally won it and I don't have to worry about it."
Harding handled Durfee's Brad Tessier (15-0) and Longmeadow's Thomas Caliento (13-2) to advance to the semifinals. He then edged Jon Dowling of Brookline, 4-0, to get a chance for the title.
Harding knew Holt was going to be a huge test. Just last week at the sectional tournament, Holt defeated Harding, 2-1.
"I knew he was going to be my toughest match. I really, really wanted to beat him in the finals," said Harding, who became the 20th state champ under coach Manny Costa. "It was close the whole time and I was winning by a point with 1:30 to go, and I was on top. I had to ride him out to win it. I did it, but that was very intense for that minute-and-a-half."
To put Harding's competition in perspective, he defeated the second (Holt), third (Dowling) and fourth-place (Caliento) finishers on his run.
Harding is happy to have joined the long list of great wrestlers who have won state titles at St. John's Prep, and his loss in the sectionals may have helped him focus on his ultimate goal.
"(The sectional loss) made me hungrier. For the next week I was really determined to come back and win states," Harding said. "Manny's a big story teller and I'm just glad to be a part of that group of state champs."
St. John's sophomore T.J. Crabtree also had a phenomenal tournament, setting a record while placing third at 125 pounds. Crabtree became the first wrestler to ever defeat two all-state champions in the state tournament.
Crabtree defeated Framingham's Nick Flannery in the consolation semifinals, then knocked off Plymouth South's Scott Coull for third place. Flannery was the all-state champ at 103 pounds last year, while Coull was the defending all-state champ for 125.
Harding felt that Crabtree's performance was justification that the Prep's state championship torch should be passed to the sophomore.
"Crabtree is a contender next year, for sure," Harding said. "He had a great shot (on Saturday). He had a tough draw with the No. 1 seed (in the second round), so to come back and take third means he definitely had a legit shot. He wrestled really well."
Kevin Poplaski took fourth at 285 for the Eagles, and Kelley Johnson placed sixth at 140 pounds. Both will advance to next week's all-state meet.
Alex Kwmuntis (119), Joe Kelly (135), and Dan Walsh (145) also finished in the top eight for St. John's.

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