Friday, August 31, 2012

Posted by Mandee on August 30th, 2012

23 responses

Warm up: 400m run 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8 burpees 10 single unders 10 burpees WOD: 1 mile run 20 hang clean 135/95 20 box jumps 24" 20 OH lunges with plate 45/25 20 box jumps 24" 20 hang clean 135/95 1 mile run Powerlifting: 3 x 5 shoulder press @ 85% 1RM, rest 3 minutes 3 x 5 front squat @ 85% 1RM, rest 3 minutes 3 x 10 glute-ham raises, rest 2 minutes

23 responses to "Friday, August 31, 2012"

Steve says:

August 30, 2012 at 3:10 pm

Patrick, was that a rolling pistol, or did Tracey kick you in the chest?

Tracey says:

August 30, 2012 at 3:22 pm

Patrick!!!!!!! Sorry about that kick to your chest;)

Mandee says:

August 30, 2012 at 5:12 pm

That was a sweaty rolling pistol! A slip n slide!

Kerri says:

August 30, 2012 at 5:14 pm

I'm gonna need some of 1630 warriors to step up for this WOD TOMORROW....on a Friday, on the last day of the month!

Who's with me?

Slade says:

August 30, 2012 at 6:08 pm

It looks like Patrick is doing that leg kick 80's dance from way back! :)

Meag says:

August 31, 2012 at 3:41 am

23:23 scaled.
running tues/thur with everyone @ Randolph has helped a LOT. I could tell a difference in today's WOD

Matthew Hillis says:

August 31, 2012 at 5:02 am

I purchased the new Reebok Crossfit Nano 2 shoes and they are a 1/2 size to small. Before I return them I would like to see if anyone would like to buy them from me for $100. They are the Bright Red shoes.

AP says:

August 31, 2012 at 5:49 am

22:42 Scaled HPC to 125; mile splits were 6:02 & 6:34.
Solid wod, the first 400 of the last mile is a gut check!
Great job to the 4 others who brought it hard this morning. Disappointed with the rest of the missing 0600'ers, buncha sandbaggin slackers!

AP says:

August 31, 2012 at 5:51 am

Awesome to hear, thanks for coming out on Tues/Thurs!

Matthew Hillis says:

August 31, 2012 at 6:54 am

Where and what time do you guys run Tues and Thurs?

AP says:

August 31, 2012 at 7:06 am

Fun begins at 0600 at Randoplph Middle off Drake Ave

Mac says:

August 31, 2012 at 7:51 am

I will see you there!

Tank says:

August 31, 2012 at 7:57 am

CrossFit punishes the specialist! This is an exact WOD to find the short sprint junkie and crush them. Not based on any intent to avoid longer run WODs, just a matter of work, travel, and life's challenges that have caused me to miss my longer WOD days I was crushed. No excuses, but this WOD put me down and shot me in the forehead on that last mile run. 1st mile was a paced 7:00 flat, the last mile had to be over 10. Gotta love CrossFit
As RXd = 28:24

PS My son has nicknamed me Tank and the family has been calling me Tank, perhaps my son can predict the future as I felt like a Tank on this one. Train Hard, Train Smart, Train to Survive! Tank Out

Kerri says:

August 31, 2012 at 8:26 am

Rats!! I thought I'd be off the hook....Just praying for a 'cutoff' time on this one....If TANK's last mile took 10+, who knows what mine will take.....

Patrick says:

August 31, 2012 at 8:31 am

Kick delivered while yelling "This is Sparta!"

Dean M says:

August 31, 2012 at 10:02 am

23:22 Rx'd. I LOVED this WOD! Felt real good, too bad that 1130 class was practically non-existant tho, there were only 3 of us. I could have used someone to chase. I wouldn't mind seeing this one again!

steve price says:

August 31, 2012 at 10:09 am

30:57 rx'd, This was rough! As AP put it, the last mile was a gut check, and I would say I failed! As Tank put it, this definitely punishes the short sprint junkie, but I'm glad I did it. Great job to everyone in the 0900 class.

Josh Kennedy says:

August 31, 2012 at 1:34 pm

Matthew and I getting down with this one, the got thru the whole thing, just dialed down weight. Both of us finsihed 31:27. Rx'ed for me, HSC variant. Nate, Dr Dave, Mac just crushed it, Kerri didn't back down and get 'er done too.

Josh Kennedy says:

August 31, 2012 at 2:03 pm

Gracious, I gotta proffread these things. "...the kid got thru the whole the whole thing...finished 31:27...Kerri got 'er done"

Adam says:

August 31, 2012 at 2:30 pm

Dean, I wanted to be there but I've been ill all day. Gonna try to replicate it tomorrow.

Mac says:

August 31, 2012 at 3:11 pm

21:57 rx - great 1630 group!

Nathaniel says:

August 31, 2012 at 4:17 pm

21:20 rx

Nathaniel says:

August 31, 2012 at 4:23 pm

Great work today Mac! Yeah, everyone really pushed it today.

Friday, August 31, 2012

23 responses to "Friday, August 31, 2012"

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