Friday, 2 December, 2011

Posted by Mandee on December 1st, 2011

17 responses

Warm-up: 1 Round of Partner 1: Row 200m Partner 2: AMRAP Perfect air squats! Switch places 1 Round of Partner 1: Row 200m Partner 2: burpees Switch places Workout: "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Powerlifting: A. Squat Snatch 7 x 1; Build slowly. Each rep must be smooth and fast. No misses. Rest 1:30 B. Hang Squat Clean; Build to a heavy single. Rest as needed between efforts C. 5 Sets All Out 5 TnG Heavy Deadlifts 10 Burpees AFAP Rest 9x Work "For Competition and Community: CrossFit Bellevue" with Dan Cerrillo,CrossFit Journal preview video [wmv] [mov] "CrossFit Total"

17 responses to "Friday, 2 December, 2011"

Dennis says:

December 1, 2011 at 10:46 pm

Nice Pic of, The Man, The Myth, and The Legend!

DaveC says:

December 2, 2011 at 1:02 am

Aside from the fact that I'm a little to beat up to perform well on anything (and the too-frequent presence of burpees), my reaction to the programming is: tonight's a great night to be a crossfitter!

Tye says:

December 2, 2011 at 1:03 am

BS 275-295-305(X)
SP 145-155(X)-150(X)
DL 365-385-400(PR)

Total - 840; PR by 30 lbs

AP says:

December 2, 2011 at 1:46 am

BS 245
SP 120
DL 335
CF Total 700 (PR by 5)

Mixed about this CF Total. Couldn't match current PRs, (off by 15 on BS, no change on SP and off by 20 on DL), but then PR'd on CF Total by 5 pounds. I'm sure I'm not the only one frustrated when this CF Total phenomenon occurs. Until next time.

Justin says:

December 2, 2011 at 2:24 am

BS 345(x)-335-345
SP 165-175(x)-170(x)
DL 425-445-455
Total 965

steve price says:

December 2, 2011 at 5:05 am

CFT:920 1" on my squat depth cost me 40#. Got scared at the bottom and came up too early! Should have gotten 405#. 365#/140#/415# I've "for sure" got to work on the shoulder press. I turned 45 back in September but I feel like I can still make huge leaps on my crossfi total and crossfit wods in general! Big Thanks to our coaches and the crossfit methodology!!!

Mandee Miller says:

December 2, 2011 at 6:16 am

BS: 205 (PR)
SP: 105
DL: 290 (PR)
Total: 600 (PR by 35#)

Brian says:

December 2, 2011 at 6:48 am

BS: 285 (20# PR)
SP: 135
DL: 385

Total : 805# (PR by 20#)

Jane says:

December 2, 2011 at 6:49 am

BS: 165# (PR)
SP: 85#
DL: 225#
Total: 475#

I felt like a had some more in the tank for both BS and DL, just ran out of time...oh well, next time!

Dennis says:

December 2, 2011 at 9:49 am

WOW Congrats on the 400DL. That was my biggest hurdle forever. Hope to get there again some day. Man once again the big 400. GRREEAATTT!

Matthew says:

December 2, 2011 at 3:06 pm

Great work Tye! That's an awesome PR

Matthew says:

December 2, 2011 at 3:07 pm

Mandee!! Great job on your PR! I wish i could've been there to see it!

Jamie Flynt says:

December 2, 2011 at 4:09 pm

Being away for a couple of weeks didn't do me well (maybe it was all of the pecan pie)

BS: 205# (I will work on form Tracey!)
SP: 110#
DL: 295 #(PR)

total: 610#

Ben says:

December 2, 2011 at 4:14 pm

Back Squat - 245
Press - 115
Deadlift - 345

Total = 705

These were all PRs

DaveC says:

December 3, 2011 at 12:13 am

BS - 260
SP - 135
DL - 330
Total 725 (PR)

Although it isn't a terribly impressive number, hitting 330 on the DL was a big relief, been struggling for a couple months to get past the 315-325 range. For whatever reason, I tend to hit long plateaus on that lift.

Ben says:

December 3, 2011 at 9:17 am

I'm impressed!

Tim Singleton says:

December 5, 2011 at 9:35 am

A Paul Pepe sighting!

Friday, 2 December, 2011

17 responses to "Friday, 2 December, 2011"

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