Friday, 6 April, 2012

Posted by Mandee on April 5th, 2012

16 responses

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 10 Walking lunges 10 Second handstand hold Workout: "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 111219.

Powerlifting: A. Snatch - 3 Attempts to find a 1RM B. Power Snatch x 1, Snatch Balance x 2, Overhead Squat x 3; 4 Sets - Rest 3:00 C1. 3 Position Clean Grip Deadlift 5 x 3 reps; Rest 1:00 -Pause at mid shin, top of the knee, and high hang C2. Max Effort Reverse Medball toss 5 x 1 attempt; Rest 1:00 WOD Demo with Cary Hair - video [wmv] [mov] [HD mov]

16 responses to "Friday, 6 April, 2012"

Jake Naumcheff says:

April 5, 2012 at 3:32 pm

VOD:
May we shout for joy over your salvation, and in the name of our God set up our banners! May the Lord fulfill all your petitions! Psalm 20:5

Tracey says:

April 6, 2012 at 12:42 am

YOGA!!!!!!!!!!!!

David McMillion says:

April 6, 2012 at 1:19 am

YOGA! YOGA! (gratuitous Animal House reference)

Tasha w says:

April 6, 2012 at 1:48 am

Just wanted to give a shout out to the CFHSV tshirts given to the Open Competitors--they are awesome! Thanks, guys!

Slade says:

April 6, 2012 at 2:25 am

A true yoga person doesn't bother with a nice flat clean mat, oh no! The trick is to just wad it on the ground and stand on it.....

Slade says:

April 6, 2012 at 4:01 am

BTW, Yoga outside is awesome! Even in the rain....or when the Milk Man stares strangely at you....

Ben Jarrell says:

April 6, 2012 at 6:41 am

I was wondering what you were doing there...

Slade says:

April 6, 2012 at 7:03 am

:) The wind caught it just as Jake was taking the picture. I like how we all got serious when he came out there with the camera.

Skyler says:

April 6, 2012 at 8:08 am

DL: 315
Sqt: 295
ShPress:125
Total: 725#

Jane says:

April 6, 2012 at 8:23 am

Yoga! It's awesome if you haven't tried it out yet.

CF Total:
BS: 185# (matched PR)
SP: 90# (5#PR- been stuck at 85# for MONTHS!)
DL: 265# (20#PR!)

It was one of my 2012 CF goals to DL 2x my bw- that was 15# over my bw, so I was excited to say the least! Powerlifting works, ya'll!

Jane says:

April 6, 2012 at 8:24 am

CF Total= 540# (25# PR from Feb)

Jamie Yells a lot says:

April 6, 2012 at 1:25 pm

230#/120#/315# all PRs for CF Total

665#

Also, April is my one year anniversary. Thank you to all of the trainers/ owners/ and athletes of CFHSV who put up with my incessant yelling and general tomfoolery. Here's to many more!

Po says:

April 6, 2012 at 1:48 pm

BS - 345 (10# PR)
SP - 155 (10# PR)
DL - 405

Total - 905 (20# PR from Feb)

Ben says:

April 6, 2012 at 2:03 pm

Awesome!

Ben says:

April 6, 2012 at 2:05 pm

The days of easy PRs are over.

Back squat = 275, a 10lb PR.
Shoulder press = 120, a 5lb PR.
Deadlift = 380, a 5lb PR.

Total = 775.

steve price says:

April 6, 2012 at 5:46 pm

Back Squat=385
Shoulder Press=145
Deadlift=405
Total=935

Friday, 6 April, 2012

16 responses to "Friday, 6 April, 2012"

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