July 12, 2008
July 15, 2008



20 squats
5 Dive-bomber push-ups
20 Scorpions
10 Supermans
10 Alternating Lunges
5 Burpees

Skill Work: Sprinting

We had  special guest instructor Anne Shadle, who showed us a thing or two on improving our sprinting.   Anne just competed in the USA Track and Field Trials, and was the NCAA mile champ a few years ago.    She ran us through some drills and focused on body positioning and driving from the toes.   

Our sprinting technique improved in the relatively short time we had with Anne.


As many rounds as possible in 15 minutes of…

5 Push Presses (guys 95lbs, gals 65lbs)
15 Sit-ups


Nice work everyone! And thanks to Anne for taking some time to work on our sprinting technique!



  1. TomandAmi says:

    And then I fell, and couldn’t get up. Now I know why there is not a lot of running in CrossFit.

  2. F2 says:

    DAMN! I still can’t get over the first picture in the series: Speed, power and sexy looks, all in one small, tight package! Just too bad the girl is in the way – otherwise we’d have an amazing, full view of the car!

  3. CFDC Maiko says:

    bah, my shins are still mad at me…guess I need to get some more running into my diet!

  4. CFDC Maiko says:

    Oh, that reminds me.

    Thought I’d pass along this video of a High Heel-athon. Now that’s smart.