Friday, 1 June, 2012

Posted by Mandee on May 31st, 2012

16 responses

Warm-up: 5 Minute group med ball toss 10 Minute instructor led agility drills/cone drills Box jump gauntlet Workout: A. Rack Jerk 3-3-2-2-1; Rest 3-5:00 B. 1 Minute drills (max reps of the following in 60 seconds) Pull ups GHD sit ups Back Extensions Powerlifting: A. Clean - Build to a 1RM (can be squat or power) B. Clean - AMRAP @90% of part A in 8 minutes C1. Seated box jumps 3 x 3 tough height attempts; Rest 1:00 C2. Side to side med ball toss 3 x 5 reps per side; Rest 1:00 Gut Check - With CFHSV's own Joe Brasco

16 responses to "Friday, 1 June, 2012"

Marisa says:

May 31, 2012 at 3:27 pm

Dean! :)

Tracey says:

May 31, 2012 at 3:40 pm

Can you say self tanning Dean? Haha ! I know all the tricks to get you a bronze, yet natural glow.

Jake Naumcheff says:

May 31, 2012 at 4:13 pm

VOD:
He said to them, "But who do you say that I am?" Simon Peter replied, "you are the Christ, the Son of the living God." And Jesus answered him, "Blessed are you, Simon Bar-Jonah! For flesh and blood has not revealed this to you, but my Father who is in heaven. Matthew 16:15-17

Dean M says:

May 31, 2012 at 6:37 pm

and once again I am pictured just laying there hahaha

Slade says:

June 1, 2012 at 2:58 am

"He's dead, Jim...."

Larry Lowe says:

June 1, 2012 at 3:55 am

Back Jerk 3-3-2-2-1
=135-155-175-195-225x-225x (split jerk the last rep and was fully locked out, but couldn't stabilize the weight)

Be careful on the re-rack on your back during the 3 and 2 reps. You have to really cushion with your legs or your spine will complain.

Max rep in 1 min of pullups/GHD/Back Ext
=40/30/24

Clair says:

June 1, 2012 at 4:38 am

Back Jerk
65-85-95-95-100-110x-110x ( Just couldn't lock out at the 110)
Max rep 60 sec-
Pull-ups-25/ skipped GHD/Back Ext-38
My abs are still super sore from "Barbara"!

Carson says:

June 1, 2012 at 5:12 am

Rack Jerk: 95-105-115-125-145x-145(PR)
Max reps: 5/24/19
Good workout today. :)

Jane says:

June 1, 2012 at 7:50 am

95-105-115-125-140(x)-140(x) just couldn't get it locked out.

Subbed strict HSPU for Pullups (hands couldn't take anymore)
4/33/37

Will Blankenship says:

June 1, 2012 at 8:32 am

235/36/37/41

Kathleen Morris says:

June 1, 2012 at 8:42 am

Hey CF Huntsville! I was here this week visiting the box. I heard that a group of you ate going to the Games in CA in July. My husband and I were planning on going but need tickets. Do any of you happen to have any extra tickets we can buy from you? Post on here if possible. My email is [email protected] thanks so much!

Jake Naumcheff says:

June 1, 2012 at 9:05 am

Did this one yesterday before the lunch class.
245-265-285-305(x)-315(PR)
Got a little squirrely on 305 and just didn't recover my feet properly. Video of 315# below. Pretty positive I have a lot more here.
http://www.youtube.com/watch?v=T_AFBcnxH8I&feature=g-upl

Slade says:

June 1, 2012 at 9:09 am

Nice work, Jake! Solid lift.

Brady says:

June 1, 2012 at 11:37 am

Rack: 135-165-185-205-235 (probably have more, ran out of time)

Reps: 11/15/17

first time on GHD's in a long while, felt ok.

Justin says:

June 1, 2012 at 3:44 pm

245/48/29/36

Kristen Brinkley says:

June 2, 2012 at 4:37 am

Jake, nice background music on the lift video. God is GREAT! Oh, and nice lift. I ALMOST stuck 120 yesterday. I figure that is alright for my fourth month at Crossfit.

Friday, 1 June, 2012

16 responses to "Friday, 1 June, 2012"

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