Friday, 14 Jan, 2011

Posted by Mandee on January 13th, 2011

18 responses

Warm-up:
Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work.

Workout:

In teams of four, with only two members working at a time,
4 minutes of Power-cleans with 185/115 pounds
3 minutes of Push-press with two 35/25 pound dumbells
2 minutes of Calories on the C2 Rower
1 minute of sit-ups

Total number of reps/calories is your team score.

Cool-down:
six minutes of Foam roller leg-work, focusing on whatever "bad" places you can find

The 2011 CrossFit Games: July 29-31 at the Home Depot Center with a $1 Million total purse and $250K first prize thanks to Reebok.

"Nutrition Prep Day with the Chans: Part 1" with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]

18 responses to "Friday, 14 Jan, 2011"

Dennis says:

January 13, 2011 at 10:59 pm

Great to see this taking place! Excited for you.

Stacey says:

January 14, 2011 at 12:23 am

great pic Kat!!

tracey says:

January 14, 2011 at 12:31 am

Kat, I wanted to do yoga with you..intead of running in the snow!
can't wait for yoga classes!!!

Tasha W says:

January 14, 2011 at 1:48 am

YAY!! Who's that girl looking all strong?? So good to see you back (in workout gear), Kat!!

Emily D. says:

January 14, 2011 at 2:31 am

Agree! Great pic Kat!!!

Stacey, who are you about to scream at? :)

Kristi Simmons says:

January 14, 2011 at 2:35 am

I'm so excited for yoga!! Please tell me that we'll have that available once Kat is back in business??!!

Brian says:

January 14, 2011 at 2:49 am

Great video for all you shirtless camera whores out there...

http://www.youtube.com/watch?v=rgH_ZoMOht8

Josh says:

January 14, 2011 at 3:41 am

Brian, try these two on for size.

http://www.youtube.com/watch?v=dsTbas5NgF0&feature=related

http://www.youtube.com/watch?v=ruSy5wwnImk&feature=related

And, I believe I have seen you running around shirtless a few times... whore!

Will Blankenship says:

January 14, 2011 at 6:11 am

Will & Dean - 260

power-cleans scaled to 155#

Robert S. says:

January 14, 2011 at 7:47 am

If you haven't signed up for the Affiliate Throwdown... MAKE IT HAPPEN! This is going to be a great way for every athlete in our gym to compete.

Also,
We have at least 3 athletes going to ATL to compete in the Garage Games next month. I would love to see a few more or a team if we can get enough. We need people to yell at us also, so plan on a road trip!

Josh Kennedy says:

January 14, 2011 at 7:53 am

"I'm not sure I ma ready to be a shirtless camera whore with a God complex." Classic.

Robb says:

January 14, 2011 at 8:02 am

Robb & Brian - 216 PC scaled to 155#. good work today Brian.

Kerri says:

January 14, 2011 at 8:43 am

Kerri and Joey-203
115# PC and 25# for PP

Naveen says:

January 14, 2011 at 11:20 am

Long day today:

AMRAP15 of 250m row, 25 pushups: 7 rounds + 41m (actually got to 1941m, since it kept running after I finished each set)

5RFT of 20 GHD situps, 5 push jerks (135#): 10:26

Weighted pullups: 26#, 53#, 58#, 63#(PR), 68#(f), 68#(f) an inch away both tries.

In between workouts, I worked on setting up a new 34' pullup rack at SF CrossFit. Tomorrow I am going to a running seminar with Brian MacKenzie.

Robert S. says:

January 14, 2011 at 11:22 am

Did this one on my own at work. Just did max reps of each movement in the time alloted.

133

155# PC

Robert S. says:

January 14, 2011 at 11:23 am

I never take my shirt off

Emily D. says:

January 14, 2011 at 12:29 pm

whore

Brian says:

January 14, 2011 at 12:35 pm

Who me? Never....

Friday, 14 Jan, 2011

18 responses to "Friday, 14 Jan, 2011"

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