Friday, 14 October, 2011
Posted by Mandee on October 13th, 2011
28 responses
Warm-up: 5 partner tire flips, 1 wall walk + 10 second hold; Rest 30 seconds x 5 Workout: "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs). Post time to comments. Compare to 110403. Handstand push-ups are strict. Not kipping. Cool-down: 5 minutes of targeted stretching on the hamstrings! Powerlifting: A: Raised deadlift 5 x 5 @22x2; Rest 2:00 B: Power clean x 1; Hang power clean x 1; Hang squat clean x 1; Rest 1:00 x 6 C1: Tire Flip Heavy 5 x 10; Rest 20 seconds C2: Suitcase Deadlift 5 x 8; Rest 2:00 "The Fittest Woman in the World: Thor's Daughter" by Sevan Matossian,CrossFit Journal preview video [wmv] [mov] WOD Demo with Laurie Galassi and Annie Sakamoto - video [wmv] [mov]
28 responses to "Friday, 14 October, 2011"
October 13, 2011 at 1:47 pm
October 13, 2011 at 3:26 pm
October 13, 2011 at 10:14 pm
October 13, 2011 at 10:51 pm
Listen to "Cubelic & the Kid" 6-10AM on 97.7FM
October 14, 2011 at 12:03 am
October 14, 2011 at 12:17 am
October 14, 2011 at 12:40 am
October 14, 2011 at 12:50 am
October 14, 2011 at 12:50 am
PR by almost 2 minutes
October 14, 2011 at 1:13 am
For anyone interested in the most pure form of hormone free, free range meat available; deer season starts tomorrow. I already have a couple folks down as wanting a deer from me, but if you want one yourself, email me at [email protected] and let me know. It's first come first serve as I will probably only have 5-8 to give away this season.
All I request is that you promise to eat the meat, and pick it up from me at either the gym or my home. I'll have the animal "quartered" (split up into the shoulder's, hams, backstraps, tenderloins, and any scrap meat available for burger) so it will fit in a decent sized cooler and you'll have to take it to one of the local butchers for further processing.
October 14, 2011 at 1:27 am
I haven't done Diane in a while. Felt great!
October 14, 2011 at 1:41 am
October 14, 2011 at 1:44 am
Great job this a.m. on the Diane PR's. HSPU's are looking stronger for our gym as a whole.
Looking forward to the Liz Hurley run tomorrow! Team CFHSV will represent.
Don't forget to register online for BARBELL FOR BOOBS. It's alot of fun and for a good cause. That sat. 29th, we will not be having regular classes, so sign up and get a good wod in before the football games begin.
October 14, 2011 at 2:24 am
October 14, 2011 at 3:09 am
http://blog.al.com/huntsville-times-business/2011/10/amanda_howard_and_her_team_rea.html
October 14, 2011 at 3:14 am
October 14, 2011 at 5:16 am
HSPU's went away quick
1st round in :56, frustrating
"Cubelic & the Kid" 6-10am 97.7FM
October 14, 2011 at 5:20 am
October 14, 2011 at 6:16 am
My WOD:
3 Rounds for time
15 deadlifts (225#)
20 box jumps, 24"
25 Abmat situps
8:04
October 14, 2011 at 6:36 am
How about doing a week of the most awkward pics you have taken. I think that would be entertaining.
October 14, 2011 at 8:02 am
October 14, 2011 at 8:05 am
October 14, 2011 at 8:27 am
I wanted to let everyone know that on the OCT 29th Barbells for Boobs “Amazing Grace” event, we will be hosting different competitive RXd divisions.
Females age 50 and older weight as RXd = 65lbs
Males age 50 and older weight as RXd = 105lbs
Females up to 49 weight as RXd = 95lbs
Males age up to 49 weight as RXd = 135lbs
I wanted to also let you know at Open gym this Saturday and next Saturday, I would be happy to go over some strategies and technique as well as watch you practice as you get ready for the event and hopefully PR. Get signed up for the event and come practice. It is for a wonderful cause.
Forget what the benchmark “GRACE” WOD is:
Complete 30 reps of Clean and Jerk as fast as possible for time:
In this movement, the barbell goes from ground to shoulders to overhead. This can be a full-squat-clean-thruster, a power-clean-press, push press, power jerk, split-jerk, or anything in between as long as the two key positions are reached (bar to shoulders, to overhead). Snatches are NOT allowed.
The barbell begins on the ground. Touch and go is permitted. No bouncing.
The athlete must bring the bar to the shoulders.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. If you split jerk feet have to come together and full extension achieved.
Train Hard, Train Smart, Train to Survive! Coach DB Out
October 14, 2011 at 8:42 am
Gamers turned body builders. Wondering what the site is like.
http://www.cnn.com/2011/10/14/health/video-gamers-bodybuilders-fitocracy/index.html?hpt=hp_abar
October 14, 2011 at 9:59 am
October 14, 2011 at 10:11 am
October 14, 2011 at 10:13 am
October 14, 2011 at 11:51 am