Friday, October 21, 2011
Posted by Mandee on October 20th, 2011
16 responses
Warm-up: 500m Row followed by 4 alternating Tabata intervals of Double-unders and Wall ball shots. Workout: 5 Minute AMRAP @ 85% 10 Wall ball shots 20/14# 10 Kettlebell Swings 1.5/1 Pood Rest 5 Minutes 5 Minute AMRAP @85% 10 Box Jumps 24" (Must step down every rep) 10 Deadlifts 135/95# Rest 5 Minutes 5 Minute AMRAP @ 85% 5 Burpees 25 Double-unders Cool-down: Sit quietly for 3 minutes focusing on deep breaths in through the nose out through the mouth and breathing from your stomach not your chest! Powerlifting: A. Pin Pull Deadlift 5-3-2-2-1-1; Rest 3:00 B1. Russian Step-ups 4 x 10; Rest 30 seconds between legs B2. Kettlebell Squat Clean 4 x 10; Rest 2:00 C1. Pistols 3 x 6-10 @51x0; Rest 30 seconds between legs C2. Glute Ham Raises @20x0; Rest 30 seconds "The Power of CrossPit" with John Hackleman by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] "Reflections" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]
16 responses to "Friday, October 21, 2011"
October 20, 2011 at 2:06 pm
October 20, 2011 at 5:20 pm
October 20, 2011 at 11:49 pm
Nice pic Josh.
October 21, 2011 at 12:54 am
October 21, 2011 at 1:00 am
Learning to pace thanks to programming like this, good job with it all Jake.
October 21, 2011 at 1:55 am
I know I started the deadlifts faster/harder than 85% effort, but I also know my box jumps leave a lot to be desired.
Great programming, Jake; and great coaching as usual. :)
October 21, 2011 at 4:35 am
October 21, 2011 at 5:59 am
Ran with a friend. Conversational pace for first half and pretty good clip for second half. I can feel it after yesterday's workout.
October 21, 2011 at 6:15 am
Bittersweet day for 7:00am class, we are so sad to see Steven go, but it was a great last WOD and we are excited for his future. We will miss his presence greatly!
October 21, 2011 at 6:33 am
October 21, 2011 at 6:38 am
Strong pic Josh!
Good luck Steven!
October 21, 2011 at 6:58 am
Lower back strain is really slowing me down. Felt good to be there trying to go through the motions. Great job 0600 you guys really rocked it!
October 21, 2011 at 6:59 am
October 21, 2011 at 7:34 am
October 21, 2011 at 12:30 pm
Not too good. I'm a little sick. Always a good excuse.