Friday, 15 July, 2011
Posted by Mandee on July 14th, 2011
21 responses
Warm-up: Burgener warm-up followed by 20 minutes of instruction on the Snatch Workout: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments. Powerlifting:Barbell Stretches and Work
Slam Balls
Band Regular Stance DeadLifts, 12x1 (50% MR)
3x5 Sumo Deadlift (70-80%)
Partner Assisted Glute Ham Raises, 3x10
WallBall GHD Sit-Ups, 3x12
Prowler Push Heavy 25 meters , 5 trips (fully recover between trips)
"All Over the Map: Kinnick and Pera" by Again Faster Equipment - video [wmv] [mov] Watch "Sue's Story" from CrossFit Charlotte (NC). Don't forget about our Muscle-up workshop this Saturday at 12:00! Click here to sign up!
21 responses to "Friday, 15 July, 2011"
July 14, 2011 at 4:59 pm
July 14, 2011 at 2:09 pm
July 15, 2011 at 12:58 am
Last week marked my 1 year "anniversary" with CrossFit. As is common to nearly all of us, it has been a fantastic and eye-opening year. I never considered myself be starting to be out of shape before, but have made huge strides in physical capability; I am a much better athlete than I was a year ago. Even so, I am continually humbled by many in our box and how far I can still progress!
Two weeks brought me to my lifetime goal of the Western States 100 Endurance Run in sub-24 hours. I have zero doubts to CFHSV and CrossFit in general played a HUGE role in my success there. My race report can be found at http://papaof3.blogspot.com.
Thanks to all, and looking forward to more years of continued improvement and success for all of us!
July 15, 2011 at 1:29 am
Great accomplishment Josh! We can all learn something by being driven by goals.
July 15, 2011 at 2:26 am
July 15, 2011 at 5:29 am
Da Snatch
135 - 185
July 15, 2011 at 5:51 am
July 15, 2011 at 6:04 am
July 15, 2011 at 6:08 am
85# Squat Snatch though-that is my WOD accomplishment for today.
July 15, 2011 at 6:25 am
July 15, 2011 at 6:37 am
July 15, 2011 at 6:52 am
July 15, 2011 at 7:27 am
July 15, 2011 at 10:06 am
July 15, 2011 at 10:11 am
July 15, 2011 at 12:47 pm
July 15, 2011 at 1:42 pm
July 15, 2011 at 2:05 pm
July 15, 2011 at 9:55 pm
315# 3x5 Sumo stance
GHD Glute Ham Raise are surprisingly difficult
Prowler is one of those things I love to hate.
July 15, 2011 at 11:02 pm
-Full squat snatch 65# - 105# with 105 being a 30# PR
-Power Snatch 105# - 125#. Failed twice at 135# so PR stays at 130.
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Stayed for the power lifting deadlift class. Some interesting and challenging stuff in an area where I have a ton of room for improvement. I now have the problem of having more stuff I want to do than my schedule will allow and/or my body can hold up to.
July 15, 2011 at 11:04 pm