Friday, 27 July, 2012

Posted by Mandee on July 26th, 2012

20 responses

Warm-up: 400 Meter Indian run 4 Rounds: 2 Parallette shoot throughs 4 Sots press 6 Ring rows Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. Post time to comments. Compare to 110706. Powerlifting: A. Clean and Jerk 1.1.1. x 4 sets; Rest 5:00 B1. Sumo Deadlift 4 x 1-2 reps @22x1; Rest 2:00 B2. Russian Kettlebell swings 4 x 15 reps; Rest 2:00 C. Barbell Good Mornings 5 x 10 reps; Rest 1:00 WOD Demo with Lucas Zepeda and Matt Bischel - video [wmv] [mov] [HD mov]

20 responses to "Friday, 27 July, 2012"

Marisa says:

July 27, 2012 at 1:33 pm

beast!

RyanP says:

July 26, 2012 at 3:26 pm

CrossFit is fun!

Tracey says:

July 26, 2012 at 3:47 pm

Ryan!!!!!!!!!!!!! I think you got 16:22 that day???

steve price says:

July 26, 2012 at 4:01 pm

O'Hoy! Mate!

Stacey says:

July 26, 2012 at 5:22 pm

Boo!!

Hands off ladies ;)

AP says:

July 27, 2012 at 12:59 am

ARRGHH! That includes all ye gay pirates on the high seas too! ;)
Best picture ever, we need a CF Hall of Fame for pictures.
This one is definitely in the top 3!!!

AP says:

July 27, 2012 at 3:12 am

Good lesson in programming this morning, need to run through a round at speed to make sure # of rounds is appropriate for goal of wod.
After round 1 and it taking a little over 3 mins, I knew 8 rounds was ridiculous. So we cut it down to 4 rounds.

*REVISED 0600 CF Sea Anemone Water WOD
Warm-up: 400m (Athlete Choice of stroke, drill, distance breakdown, i.e., 400 straight, 4×100, 8×50 etc.)
A. 4 Rounds for Time of:
5 Push-ups
10 Sit-ups
15 Air Squats
150m Swim
Rest 4-5 minutes then
B. 10 x 25m “pop-out” sprints (Sets 1-5 every 80 seconds, sets 6-10 every 60 seconds)
Cool down: 200m (Athlete choice)

A. 15:50 (3:22/3:58/4:22/4:07)
B. 20-22 seconds.

Great job to everyone who came out today. We're gonna make Bryant a swimmer yet!

Slade says:

July 27, 2012 at 4:28 am

Nice Ryan! He did the whole WOD with that expression on his face. Stacey must be doing something right at home. ;)

If that pic isn't enough to brighten your day, then have a look at this. This man is missed....

http://video.pbs.org/video/2260534667/

Clair says:

July 27, 2012 at 4:53 am

Great Picture, Ryan!! Sure hate I am missing this WOD! Spent the morning finishing up getting 3 kids packed and ready to go spend 8 days in Charleston with their grandparents has been crazy!! Have a great Friday everyone!

AP says:

July 27, 2012 at 5:21 am

Haha, is that supposed to be a subtle tribute to missing "The Mechanic"? :)

Meghan says:

July 27, 2012 at 7:34 am

Thanks for putting on the swim WOD. I had so much fun! Very glad that we revised first WOD to 4 rounds--I'd still be swimming:)

Marisa says:

July 27, 2012 at 8:57 am

17:45, hella scaled. I did a regular rope climb instead of the no arms, l-sit variety (it was really cool to see Daniel pull those off). I did handstand pushups with an abmat instead of the parallette ones (ditto getting to watch Daniel crank those out). And I did pistols with the weighted PVC pipe. Those took forever but I thought it was important to at least attempt the same movement (without that whole weight aspect :)). What a humbling day. :)

steve price says:

July 27, 2012 at 10:25 am

Daniel and Marisa killed this WOD! What a Crossfit pair !!!

Wendy says:

July 27, 2012 at 11:14 am

Marisa-I wish I had been in the 9:00 class to see you do this WOD-Great job!! And thanks to Mandee for great coaching--this was a tough WOD & she motivated me to keep going... :)