Friday, 6 July, 2012

Posted by Mandee on July 5th, 2012

21 responses

Warm-up: 500 Meter row 3 Rounds: 6 Shoulder touches 8 GHD sit ups 10 Jump squats Workout: A. Hang Power Clean - 3 tough reps every minute on the minute for 10 minutes B. 3 Sets: 800 Meter run Rest 2 Minutes between sets Powerlifting: A. Snatch - 3 TnG reps every 30 seconds for 5 minutes B1. Behind the neck push press 4 x 4-5 reps @21x1; Rest 2:30 B2. Weighted Ring row 4 x 6-8 reps @2121; Rest 2:30 C. Ring FLR 3 x 60 second hold; Rest 1:00 "Kettlebell Clean Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

21 responses to "Friday, 6 July, 2012"

Marisa says:

July 5, 2012 at 3:39 pm

Nathaniel! Mac! James! It's the evolution of man and kettlebell. :)

Adam Campbell says:

July 5, 2012 at 3:40 pm

Ya look at those RX beasts. Way to go fellas.

Rosemary Kramer says:

July 5, 2012 at 4:18 pm

Swim WOD!

Tomorrow, Friday, 7/6, 6:30am
Lilly Flagg Pool
Just bring a dollar or two to pitch in for the lifeguard's time.

5 RFT of 15 Thrusters, 100m swim
and other shenanigans :)

See you tomorrow!

Larry says:

July 5, 2012 at 4:19 pm

Water WOD! And shenanigans, YES!

Kerri says:

July 5, 2012 at 5:37 pm

How does that overlap with Short shorts Friday?

AP says:

July 6, 2012 at 12:51 am

2 words: Bikini Briefs

Brady's sad he missed out on Bikini Briefs says:

July 6, 2012 at 2:53 am

155#
3:50, 5:22, 5:19
Horrible drop off from round 1. Not happy about that!

Great energy in 0600 this morning!

Slade says:

July 6, 2012 at 3:11 am

Does this mean James is the peak of KB evolution? :)

AP says:

July 6, 2012 at 3:23 am

Another awesome swim wod at Lily Flagg this morning, this was no joke. A few new faces including the Lowe clan, thankfully Josh took it easy on us! Also great to see Amanda Jarret's smiling face this morning, been too long!

5 RFT of:
15 Thrusters w/ 40 pound dumbbells
50m swim
17:49 (1:56, 2:56, 4:02, 4:35, 4:19)
Rest 5-7 minutes
10x25m "pop-out" sprints every 90 seconds
Cash-out: Gainers and jack-knifes of the high dive

Josh Kennedy says:

July 6, 2012 at 3:31 am

A: 145#, hang squat clean variant
b: 3:23 slowest, wearing VFF
Swim WOD sounded like fun, but had to be at the office 0730. Perhaps in a few weeks.

Tasha w says:

July 6, 2012 at 6:24 am

Great time with 0600 this am! I actually enjoyed this WOD--probably because I went too light on the cleans. Started at 75#, went up to 80# after 3rd round and was thinking, "I need to be doing more." this tells me my max of 90# can hopefully be crushed next time I do it.... Anywhoo, runs were good. Was definitely nice and warmed up so my legs felt ready to go. Slowest 800m was 3:40 (or 3:41, I think--notebook at gym.) Happy Friday, everyone!

Mandee says:

July 6, 2012 at 7:59 am

A: 125#
B: 4:24, 4:31, 4:34 .... I'm slow. As usual.

Slade says:

July 6, 2012 at 8:09 am

But STRONG! :)

AJ says:

July 6, 2012 at 8:10 am

Thanks, Aaron! This morning rocked, can't wait 'till next Friday!!!!! Swimming, biking and rowing are really the only cardio type stuff I can do without any numbness and to be able to WOD without heat is the best thing ever for me.

Mac says:

July 6, 2012 at 8:11 am

A. 185(3) - 195(3) - 205(3) - 185

The last 185 was much better due to Jake's coaching.

B. 3:23 / 3:22 / 3:27

Adam Campbell says:

July 6, 2012 at 8:53 am

That's right! You're killer

Marisa says:

July 6, 2012 at 9:46 am

Obviously. He's triumphant and looking to the future. :)

Marisa says:

July 6, 2012 at 9:50 am

A: 110# Maybe should have gone a bit heavier but I need to work on form first. Great coaching by Tracey at 9am!

B. I don't have my book but it was roughly: 3:55/4:00/4:09.

Don says:

July 6, 2012 at 9:57 am

A. 105# for six sets then 115# the rest of the way, trying to work on decent form.

B. 4:01, 4:04, 4:10 rather warm out there . . . .

Daniel Stearns says:

July 6, 2012 at 12:02 pm

A. 155
B. 2:57, 2:56, 2:54.

Nathaniel says:

July 6, 2012 at 12:54 pm

A. 170

B. 2:48, 2:51, 3:00

Friday, 6 July, 2012

21 responses to "Friday, 6 July, 2012"

Leave a Reply