Friday, 16 December, 2011

Posted by Mandee on December 15th, 2011

18 responses

Warm-up: 4 Rounds: 10 Double-unders 10 Walking lunges 5 Barbell power snatches Workout: "Karibel" 10 Rounds for time 15 Wall ball shots 20/14#, 10' Target 3 Power Snatches 135/95# Powerlifting: A. Sumo Deadlift 10 x 2 @10x0; 50% 1RM, Rest 1:00 B. Clean and Jerk 5 x 1 @85% 1RM; Rest 3:30 C1. Weighted step-ups 3 x 10/leg; Rest 1:00 C2. Glute Ham Raises 3 x 10-15 @10x0; Rest 1:00 D. Car/Truck/Prowler push 3 x 30 seconds; Rest 5:00 "CrossFit Kids Trainer Course: The Deadlift Series" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] Reminder: CFHSV's annual Christmas Party will be this Saturday at 6:00! If you plan to come please bring a side dish of your choice! We look forward to seeing everyone there!

18 responses to "Friday, 16 December, 2011"

AP says:

December 16, 2011 at 1:17 am

Scaled at 125 pounds
19:29

Tye says:

December 16, 2011 at 12:44 am

Just want to apologize to all those in 0600 for the way I acted this morning. Thanks for the encouragement even when I was being an a-hole.

Josh Kennedy says:

December 16, 2011 at 1:01 am

On a bad day you are still the freakin' man!

Josh Kennedy says:

December 16, 2011 at 1:03 am

14:11, scaled to 95# snatch, probably should have gone a touch heavier, but able to keep a steady effort thru this destructive WOD. Had worked a bunch of heavy snatches and OHS yesterday during open gym is my only excuse. Thanks to Gus and Zach for a little extra help on snatch form.

Justin says:

December 16, 2011 at 1:30 am

18:47 scaled to 115
wallballs were not fun

AP says:

December 16, 2011 at 1:31 am

No worries. I had a brief outburst too. Certain movements can be extremely frustrating, especially when you know you can do it but for whatever reason (lack of sleep, nutrition, injury, etc) it isn't happening that day. Good job pushing through and persevering.

Jane says:

December 16, 2011 at 2:54 am

22:48 scaled to 75#. Took me a while to get in the rhythm.

Larry Lowe says:

December 16, 2011 at 3:13 am

You win. Might make it to the lunch class. :)

tracey says:

December 16, 2011 at 5:40 am

Great job to all my a.m. classes! Devonne really went hard today and I'm so proud of her effort and strength gains. She also met Pukie for the first time. Solid !!!!!!

Brian says:

December 16, 2011 at 6:21 am

Great job Devonne - welcome to the club

Eric Hedges says:

December 16, 2011 at 6:23 am

Way to work through the pain!

135 Snatch not a problem, counting accurate wall ball shots not so much!

Justin says:

December 16, 2011 at 6:52 am

I missed 0600 but made it to 0700.

Carson says:

December 16, 2011 at 9:42 am

23;58 scaled to #70. Probably could have done #75, but they looked ROUGH in the warm-up.

AP says:

December 16, 2011 at 10:20 am

And you appropriately caught hell for it, slacker :)

Dennis says:

December 16, 2011 at 11:48 am

Wow, what a first WOD to come back to after 6 weeks off/recovering from surgery. 5rds RXd in 7:40 I will be on the slow and steady route to recovery and hanging with the CFHSV animal athletes.

I would like to thank John, Jamie, and Quin for pushing it so hard in the class Great Job.
Train Hard, Train Smart, Train to Survive!

0600 RULES! says:

December 16, 2011 at 1:25 pm

Welcome bad to the fold DB hope to see you on Sunday.

Mac says:

December 17, 2011 at 3:03 am

14:43 rx'd - please no more wall balls!

Not a Gazelle says:

December 17, 2011 at 8:00 am

or back... not bad, dang auto correct!

Friday, 16 December, 2011

18 responses to "Friday, 16 December, 2011"

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