Friday, 16 September, 2011

Posted by Mandee on September 15th, 2011

21 responses

Warm-up: 100m run, 30 seconds of barbell thrusters, 30 seconds of ring rows. Rest 30 seconds x 4 Workout: Four rounds for time of: Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs). Post time to comments. Cool-down: 10 minute squat test! Powerlifting: EROM deadlift 10 x 2 @ 60%; Rest 45 seconds Russian step ups 5 x 15 @ 01x0; Rest 90 seconds A1: Heavy tire flip 4 x 8; Rest 10 seconds A2: KB farmers carry 4 x 100m @90%; Rest 1:00 B: Hip extensions 3 x 25; Rest 30 seconds "Behind the Scenes: Part 6" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment - video [wmv] [mov]

21 responses to "Friday, 16 September, 2011"

Tracey says:

September 15, 2011 at 2:40 pm

I LOOOOVVVEEEEE RIP! I want to speak like that. Color coordination is a must is all I got. :)

Tracey says:

September 15, 2011 at 2:42 pm

THIS WOD LOOKS GOOD! I hope I can get it in tomorrow. Col. Rauer is getting his gallbladder out. I hope it goes smoothly. :)

Patrick says:

September 15, 2011 at 3:08 pm

One of my favorite "Rippetoe-isms"

Slade White says:

September 16, 2011 at 1:00 am

Is he getting a bionic one? "Col. Rauer...test pilot. A man mostly alive, but not so much in the gallbladder area. Gentlemen, we can rebuild him. We have the technology. We have the capability to build the world's first bionic...gallbladder." He could be the Six Thousand Dollar 'copay' Man. ;)

If yall need anything, let me know.

Larry Lowe says:

September 16, 2011 at 1:13 am

19:44 rx with CTB pullups

Got tired on the thrusters and did most of the last two rounds on my toes. Solid work from 0600. Tye was blazing yet again.

Tim Singleton says:

September 16, 2011 at 1:23 am

This shirt was from Crossfit Rebels in Clearwater, Florida. I think Mandee is looking for suggested slogans for our next t-shirt. Ny suggestion:
"If you see a kettlebell - RUN!"
Charles Barkley

Robert S. says:

September 16, 2011 at 1:44 am

"Poor form in the gym is caused by insufficient yelling."

Ron Wood says:

September 16, 2011 at 1:47 am

19:51 rx'd

Tye says:

September 16, 2011 at 2:03 am

16:25 Scaled Up to Chest to Bar Pullups per Tracy's recommendation, thruster stayed at 95lb.

I almost feel like I'm back to normal after the backpacking trip and shoulder injury. Hopefully another week and I'll feel like I'm back in the groove.

Emily D. says:

September 16, 2011 at 2:53 am

scaled up? freak! :)

AP says:

September 16, 2011 at 3:05 am

Scaled
17:56
Scaled down Thrusters to 85 pounds;
Scaled up pull-ups to CTB

Jane says:

September 16, 2011 at 3:20 am

3 rounds + 400 m run at the 20 min cut off- rx'd. Thanks Gus for the instruction and extra push to keep me going this am!

Clair says:

September 16, 2011 at 5:31 am

Scaled
18:13
Thrusters 45lb
Chest to bar jumping pullups

Meghan says:

September 16, 2011 at 6:18 am

18:55 rx'd. No C2B for me:( This WOD was miserable!!

Meghan says:

September 16, 2011 at 6:19 am

Tye...I'd hate to see you "in the groove." I was pushing hard not to get lapped by you this am!

Justin says:

September 16, 2011 at 6:57 am

13:55 rx'd

Tracey says:

September 16, 2011 at 8:03 am

Slade, you crack me up! He made it fine and will be a little sore and layed up for a few days. Just in time for a football weekend :)

Tracey says:

September 16, 2011 at 8:19 am

i enjoyed coaching the 6/7 classes today!

Robert S. says:

September 16, 2011 at 9:33 am

This work is unacceptable. Next time I expect you to scale up to bar muscle-ups.

Courtney Meyers says:

September 16, 2011 at 11:26 am

you did AWESOME.

Patrick says:

September 16, 2011 at 4:07 pm

Litvinov hybrid: DL 225# 7 rep/ 1 Matrix island run (which is 269 yds, if anyone wants to know) 7 rounds: 14:47
Pissed off shoulder wasn't loving the Thruster/Pull up combo.
The Classic Litvinov is 3 rounds of 8 Front Squats followed by a 400m run. The Russian thrower that originated the thing did the FS at 405# and ran the 400's at a 1:15 pace.

Friday, 16 September, 2011

21 responses to "Friday, 16 September, 2011"

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