Monday, 01 August, 2011
Posted by Mandee on July 31st, 2011
13 responses
Warm-up: 10 minutes of agility drills followed by tire burpees then muscle-up transition practice Workout: Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean and jerk Muscle-up Post times to comments. Cool-down: 10 minute squat test. Make it father than you did last time! Powerlifting: 3 x 10 Kettlebell Deadlift 3 x 10 Hip/Back Extensions Max Effort Front Squat 3 x 15 Reverse Hypers 3 x 10 Tire Flips 2 x 100m Prowler push "Handstand Push-Up Progression: Part 1" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] "Unless you're willing to have a go, fail miserably, and have another go, success won't happen." - Phillip Adams
13 responses to "Monday, 01 August, 2011"
July 31, 2011 at 1:54 pm
August 1, 2011 at 1:13 am
August 1, 2011 at 3:25 am
Did the SQ&J as Rx'd, scaled the muscle-ups to chest-to-bar pull-ups with the gray band and diamond push-ups.
Awesome push in the 0600 class.
August 1, 2011 at 5:50 am
Fun times in 0600 as usual!
August 1, 2011 at 11:31 am
August 1, 2011 at 12:13 pm
August 1, 2011 at 12:17 pm
3 rounds
Run 400m
Bodyweight Deadlift, 12 reps
Box Jump, 21 reps (24")
13:42 rx'd. Deadlift at 160#
CF Tuscaloosa is upstairs in the Tuscaloosa YMCA, so running 400m involves climbing two flights of stairs. This adds a whole new level of suck. My first 400m took me 2:40 due to getting jammed up in the stairwell behind a bunch of YMCA folks. I'm going to hit this WOD at our box sometime just to compare.
August 1, 2011 at 1:01 pm
August 1, 2011 at 1:02 pm
August 1, 2011 at 1:24 pm
Great programmed workout though!
Tire flips
Sleds
Kettle Bells
Hypers
August 1, 2011 at 1:32 pm
August 1, 2011 at 1:39 pm
August 1, 2011 at 1:39 pm
21-15-9 reps of: OHS 95#, Hands release Push Ups, Shuttle Runs
then,
CFG5 Masters WOD #2: 215# C & J
For Load: 4 min. to establish a single rep max Clean and Jerk
Full minute slower than the slowest guy at the games on WOD #1.
Middle of the pack for WOD #2.