Friday, August 19 2016
Posted by Mandee on August 18th, 2016
47 responses
WOD: A. EMOM for 10 minutes: Even: 10/8 calorie row RX+ 12/10 calorie row Odd: 10/8 over the bar burpees RX+ 12/10 over the bar burpees B. For Time: 600m run 6 front squats 165/115 RX+ 185/125 (MRX 135/85) 30 hip extensions 6 over the bar burpees rest 2 minutes 600m row 6 front squats 165/115 RX+ 185/125 (MRX 135/85) 30 unanchored ab-mat sit-ups 6 over the bar burpees **athlete can start with row portion or run portion** Check out Mason Dixon's menu for next week. August 22 To place an order, click here!
47 responses to "Friday, August 19 2016"
August 18, 2016 at 3:27 pm
August 18, 2016 at 3:40 pm
August 18, 2016 at 3:52 pm
August 18, 2016 at 3:53 pm
August 18, 2016 at 4:09 pm
August 18, 2016 at 4:11 pm
August 18, 2016 at 5:15 pm
August 19, 2016 at 12:51 am
August 19, 2016 at 2:53 am
B. 10:02 Rx
August 19, 2016 at 3:05 am
August 19, 2016 at 3:34 am
B: 10:20 Rx
August 19, 2016 at 4:25 am
August 19, 2016 at 4:42 am
A: RX+
B: 9:18, RX+ rowed 1st, then ran (both caves cramped bad 150m into run?)
- John! Killer class! Clair looking solid on that squat! Clair is one of our 7:00am wod crushers! So much fun to be around! If you're ever looking for a smile to brighten your day, come workout with Clair bc she always has one!
August 19, 2016 at 6:00 am
B: 12:42 scaled excited to survive my second wod
August 19, 2016 at 6:31 am
A. Deadlift: 210(6) - 225(5) - 240(4) - 255(3) - 270(1)
B. "D.T." 4:51 PR
August 19, 2016 at 6:51 am
August 19, 2016 at 6:55 am
August 19, 2016 at 7:33 am
August 19, 2016 at 7:37 am
B. 9:02 RX+ (Run/Row)
August 19, 2016 at 7:39 am
August 19, 2016 at 7:41 am
August 19, 2016 at 8:21 am
B. 10:56 Rx+ (row/run)
August 19, 2016 at 8:32 am
A = 10cal Row and 10 Burpees - Just what the doctor order for some motor tuning
B = 600m Row - 6 FS @135 - 30 Ab-mat sit-ups - 6 OBB = 4:12
1.5km A-Bike - 6 FS @135 - 30 Hip Extensions - 6 OBB = 5:47
Total Time =11:59 - 2:00 rest = 9:59
I was crushed by the A-bike -FS-and hip extension combo. Could barely clear the bar on my jumps. It was true shaky leg syndrome. Ouch
Hope everyone has a Fun Friday!
August 19, 2016 at 8:41 am
August 19, 2016 at 8:57 am
A. Deadlift :
6 @315
5 @335
4 @360
3 @380
1 @405
B. ' DT ' : 7:16
After watching all of CFHSV come in and absolutely sell out for 'DT' I was upset with my effort. CFHSV's coaching staff is ALWAYS motivated by our athletes. Myself, Mandee, Kodi, Dennis, Bradley, and John are always trying to hold ourselves to the standard of commitment and effort that you all show day in and day out. It's inspiring and keeps us motivated to always do our best. I did not put forth the effort I should have and it was obvious when I watched CFHSV throw down and bring the pain. All this to say - first thing on my list today was redo ' DT ' with the effort I watched you all display. I made it hurt so good i couldn't feel my limbs.
DT redo today AM Open Gym: 6:39 Thank you CFHSV
Today's WOD @11:30 class :
A. Rx +
B. 7:58 rx +
August 19, 2016 at 9:00 am
A. RX+
B. 8:37 RX+
August 19, 2016 at 9:03 am
August 19, 2016 at 9:10 am
August 19, 2016 at 9:23 am
B. 10:29 but scaled to 95#. Great coaching, John!!!
Thank you for the kind words! I absolutely am proud to be a part of CFHSV! It is humbling to come in and tackle a WOD and be surrounded by such an amazing group of people who are there to do the same thing. We all just want to do better and be better and our coaches do an amazing job of helping us all achieve that! Always believe in it and you will achieve it! Make it a great Friday and weekend! CFHSV family!
August 19, 2016 at 9:24 am
August 19, 2016 at 9:43 am
August 19, 2016 at 9:45 am
That is truly a whole other level. Keep on climbing and growing. Amazed and humbled watching.
August 19, 2016 at 10:40 am
A. RX Pain Train, that hurt so good
B. Only had a short window to train so worked on some quick snatch drills and 5 heavy (for me) singles @135. Gotta get better.
August 19, 2016 at 10:42 am
August 19, 2016 at 11:18 am
August 19, 2016 at 11:21 am
August 19, 2016 at 11:24 am
B: 15:14 scaled at 105# (row then run)
Nice squat, Clair!
August 19, 2016 at 11:27 am
August 19, 2016 at 11:32 am
August 19, 2016 at 11:49 am
B. 11:24 RX+
August 19, 2016 at 12:27 pm
B. 13:40 Rx
August 19, 2016 at 1:40 pm
August 19, 2016 at 1:40 pm
August 19, 2016 at 1:55 pm
Could only stay away for two weeks! Always love coming and dropping in!
August 19, 2016 at 1:58 pm
August 19, 2016 at 1:59 pm
August 19, 2016 at 4:01 pm
B: 9:59 RX+