Friday, 23 September, 2011
Posted by Mandee on September 22nd, 2011
15 responses
Warm-up: 30 seconds of straight leg bear crawl followed by 30 seconds of single-unders. Rest 30 seconds x 4 Workout: 5 Heavy TnG Power Cleans 10 Burpees 45 second max effort row Rest/Walk Actively 7 minutes between sets x 5 Cool-down: Spend the rest of class time working on shoulder mobility Powerlifting: A. Sumo deadlift, 7 x 5 @ 21x1; Rest 2:00 B. Snatch pulls 5 x 3; Rest 1:30 C1: Kettlebell snatch 5 x 10/arm; Rest 20 seconds C2: Hip extensions 5 x 10 @ 2121; Rest 30 seconds "The First to 300 Lb." with Karyn Marshall, CrossFit Journal preview video [wmv] [mov] "Jeff Tucker and the High Ropes Course" from the Summer Affiliate Gathering - video [wmv] [mov]
15 responses to "Friday, 23 September, 2011"
September 23, 2011 at 12:41 am
September 23, 2011 at 1:08 am
Today's:
1:35 @ 135 - 250m
1:30 @ 145 - 242m
1:25 @ 155 - 235m
1:30 @ 165 - 227m
1:33 @ 165 - 225m
September 23, 2011 at 1:10 am
September 23, 2011 at 1:25 am
To join the team, follow the link below to the CrossFit Huntsville Team page and Click “Join Our Team” at the top of the page. There is a $20 registration fee for each participant and you will pay that at the time of your online registration.
http://www.lizhurleyribbonrun.org/faf/search/searchTeamPart.asp?ievent=486716&lis=1&kntae486716=F4BA722C80BD4F56B563905B779C0059&team=4850912
September 23, 2011 at 2:08 am
1:25 @ 135 - 244m
1:36 @ 135 - 236m
1:35 @ 135 - 244m
1:31 @ 135 - 243m
Nasty WOD.
September 23, 2011 at 4:00 am
September 23, 2011 at 5:17 am
1:25 @ 115 pounds/219m
1:29 @ 115 pounds/214m
1:38 @ 115 pounds/216m
1:36 @ 115 pounds/209m
Great programming, this wod is a spanker. 7 min rest felt great after round 1, then felt like 30 seconds between rounds. I was wondering why I was doing the rest of the rounds by myself...apparently I got a little frisky for round 2 and only rested 6 mins...
September 23, 2011 at 6:47 am
September 23, 2011 at 8:40 am
September 23, 2011 at 8:55 am
105#-125#
and 203-216 meters
September 23, 2011 at 9:16 am
September 23, 2011 at 10:36 am
6:47 rx'd
DUs went very well for a change.
September 23, 2011 at 12:46 pm
September 23, 2011 at 12:47 pm
194-204 meters (or 203....can't remember)
Cleans felt good tonight
September 23, 2011 at 1:48 pm
187-194 meters
cleans felt pretty awesome thanks to Emily...
great coaching from Tracey!!!
I went easy during Power tonight...tired after that wod.. ;)