Friday, 3 February, 2012

Posted by Mandee on February 2nd, 2012

22 responses

Warm-up: 3 Rounds: 100 Single unders 8 Plyo squats 8 Push ups Workout: Complete as many rounds as possible in 15 minutes of: 3 Front Squats 225/155# 6 Burpees 250 Meter Row Post number of completed rounds and reps to comments. Powerlifting: A. Deadlift 6 x 2 @60% 1RM; Rest 1:00 B. Deadlift 6 x 2 @65% 1RM; Rest 1:00 C. Squat Snatch- 1 rep @135/95# every 20 seconds for 5 minutes D. GHD sit-ups 4 x 12-15; Rest 1:00 "Benching With Band Resistance" with Shane Sweatt and Laura Phelps-Sweatt - video [wmv] [mov]

22 responses to "Friday, 3 February, 2012"

Tracey says:

February 2, 2012 at 2:28 pm

155# ? Jake , that is stout!!!!!! I will give it a shot.

PO!!!!!!!!!!!!

AP says:

February 3, 2012 at 1:13 am

Scaled @ 185
5 + 3

Thank you Mandee for helping me with my free-standing HSPUs after the wod. The 3 to 4 I linked was an unexpected and awesome surprise. Puts me way ahead of my plan to have them by year's end. :)

Captain Sore says:

February 3, 2012 at 1:34 am

You need to stop restocking the coffee when Jake is creating the WODs.....

Justin says:

February 3, 2012 at 2:00 am

5+100m rx'd

Larry Lowe says:

February 3, 2012 at 2:25 am

5+3 @165lbs

Started at 185 and right lat cramped after the second set so I dropped. Squat is a glaring weakness of mine. Time to add squat training to the home gym regime.

Awesome work by Mandee, Justin, and Lesha in 0600 for going rx. Strong!

Jane says:

February 3, 2012 at 3:00 am

I saw those, they were awesome! I thought I counted 5. GREAT JOB!

Jane says:

February 3, 2012 at 3:03 am

6 rounds at 105# Those squats got heavy fast! So good to see all the newer faces this week!

Ron Wood says:

February 3, 2012 at 3:23 am

5+100m rx'd

Clair says:

February 3, 2012 at 3:28 am

What a great workout this morning and coaching by Jake!
5+220m @ 100#
Loved all the new faces and partnering with Alynna! Great work!

Larry Lowe says:

February 3, 2012 at 4:24 am

Solid work, especially for 0700 :)

AP says:

February 3, 2012 at 4:54 am

Thanks! I'll claim 5 then :)

AP says:

February 3, 2012 at 4:56 am

It's cuz Tony Z is back. Give me a month and I'll have him back at 0600...

AP says:

February 3, 2012 at 4:58 am

"not everyone can be a Justin..."

Mandee Stearns says:

February 3, 2012 at 5:34 am

6 + 93m rx'd

Brian says:

February 3, 2012 at 6:11 am

5 @ 155# (14 min)

Justin says:

February 3, 2012 at 6:12 am

You sure it wasn't 101m?

Justin says:

February 3, 2012 at 6:12 am

I was just trying to keep Mandee from lapping me

Ron Wood says:

February 3, 2012 at 6:49 am

I almost put that. I was just shocked to have the same time as you when it was over. Are you not feeling well today or have you entered the sandbox zone?

Ron Wood says:

February 3, 2012 at 6:52 am

We are animals in 7am! I'm the tortoise rather than the hare, but an animal none the less.

Bryant says:

February 3, 2012 at 9:39 am

8 rounds. I want to do A HSPU. Damnit! I'm trying to post more often.... I did not do yesterdays wod.

Tasha W says:

February 3, 2012 at 11:18 am

Enjoying my supplemental membership to The Matrix! I've been going on Fridays and weekends and I've gotten some good workouts in! Def not a replacement for my beloved CF class setting, but a good alternative if you have a hard time with class times since it's accessible 24 hours a day!

Devonne says:

February 3, 2012 at 2:13 pm

5+9@75#s...I has been months since I have done front squats. I was pleased with my output today:-).

Friday, 3 February, 2012

22 responses to "Friday, 3 February, 2012"

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