Monday, 06 Jun, 2011

Posted by Mandee on June 5th, 2011

38 responses

Warm-up: 10 minutes of shoulder mobility. Then 5 minutes of the following sequence: 5 ring rows, 10 push-ups, 15 walking lunges. Workout: "Moon" Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent Alternate feet in the split snatch sets. Cool-down: Sit quietly for 3 minutes.
Regional Update 2.2

38 responses to "Monday, 06 Jun, 2011"

Casey says:

June 5, 2011 at 1:57 pm

Does your eyesight get better too with crossfit:-)

Casey says:

June 5, 2011 at 1:55 pm

Sorry two....

Patrick says:

June 5, 2011 at 1:39 pm

The Incredible Shrinking People!
Pleasantly plump to Oh My Gawd.
That's all I got.

Dennis says:

June 5, 2011 at 1:40 pm

Life changing fitness and wellness. Awesome and great work you too. Proud of you both. Train Hard, Train Smart, Train to Survive!

Josh Kennedy says:

June 5, 2011 at 1:48 pm

The pictures don't lie, worth well more than a million words. Continued health, fitness, wellness, and long life to you both!

Casey says:

June 5, 2011 at 1:54 pm

That is amazing!! You too look great!

Josh McGuire says:

June 5, 2011 at 1:54 pm

OMG! You've got to be kidding me....my jaw is on the floor and my hat is off to your hard work and sweat! You 2 rock!

Josh McGuire says:

June 5, 2011 at 2:16 pm

Hahaha! It must! I'm really analyzing these photos....not sure it's the same couple! Ha

DaveC says:

June 5, 2011 at 2:18 pm

What an inspiration. I just might stick with this Crossfit stuff...

RyanP says:

June 5, 2011 at 2:21 pm

Who's that other couple?

Katherine berger says:

June 5, 2011 at 2:24 pm

Amazing. You guys look awesome! Congratulations on all the hard work and dedication!!!

ErinB says:

June 5, 2011 at 2:55 pm

You guys look so great! What a change! Congrats.

Steve Price says:

June 5, 2011 at 3:38 pm

The two of you are such an inspiration !! The true worth of a fitness program is not just the physical transformation that takes place, but if it improves your athletic performance and mental fortitude. Crossfit has definitely done that for the two of you! Robert, you and your wife are truly INSPIRATION for the rest of us trying to grind it out.

Christy Bergin says:

June 5, 2011 at 11:34 pm

And this is AFTER having kids! Amazing!

Tasha W says:

June 6, 2011 at 12:11 am

Wow!! Love this! You guys are awesome!! Congrats on sticking to your goals--you deserve a lot of credit for doing something a lot of folks don't have the drive or self determination to do! It's all about consistency and lifestyle-- not making a decision to "diet and work out" every other month, like so many folks do! Proud of yall, and can I just say, "MEOW!!"

Mandy McMillion says:

June 6, 2011 at 12:59 am

Awesome!Congrats to both of you. Very inspiring.

Slade White says:

June 6, 2011 at 1:18 am

FANTASTIC!

Larry Lowe says:

June 6, 2011 at 1:22 am

14:45 scaled to 30 lb dumbells.

Amazing before and after photos...

DaveC says:

June 6, 2011 at 1:38 am

Anyone have advice for rope climbing with shredded hands? I've been taping, but over the last half dozen wods they are getting progressively worse. Hate to shirk a hero wod, and was thinking about trying gloves for a week or so to let the raw spots heal some (Coach DBs advice), but I've heard gloves and rope climbs don't go well together ...

Gustavo says:

June 6, 2011 at 1:39 am

I am sending this picture to my Sister and Brother-in-Law...If this isn't proof that CF works, I don't know what is!!! Y'all look awesome!

dean morse says:

June 6, 2011 at 1:48 am

15:30Rx'd, felt real good! the 7am class did great this morning, I had a lot of fun coaching, see you guys on Wednesday!

Ron Wood says:

June 6, 2011 at 2:52 am

15:55 rx'd
Great job coaching today Dean

Robert S. says:

June 6, 2011 at 4:15 am

Thanks to everyone for your kind words.

CrossFit is an amazing thing, but I still hold true to the idea that the greatest adaptation to CrossFit occurs between the ears. Coach Glassman made that statement, and it is a profound one. Kristi and I look, feel, and perform better than we ever have, but what is so much more than that is the mental capacity to understand what true limits are and how to crush them. The only barriers that hold us back are the ones that we let hold us back. I challenge each and every one of you to break every barrier you can! Seeing you do so is what drives me as a coach and an athlete. Remember the lessons you learn in the hour a day you spend in the gym. Carry them with you at all times, and I assure you that nothing will stop you!

Kristi Simmons says:

June 6, 2011 at 5:39 am

Yea, what he said...

:)

russell says:

June 6, 2011 at 5:58 am

I love that picture.. freaking impressive

Karen says:

June 6, 2011 at 6:03 am

The right kind of gloves work great! I have a set of gloves that I use for rope climbing only. They are gardening gloves honestly. They are made of a stretchy base fabric (cotton or polyester) with a thick latex or nitrile layer covering the fingers and palm of the glove. The latex is almost "tacky" and provides a lot of grip on the rope. If memory serves me (which is honestly a hit-or-miss thing) I got them at Target. They have some listed on their website for $5. They are hot to wear but they do great at protecting hands (several rope climbs might wear through them but for the workout today, they worked great).

Karen says:

June 6, 2011 at 6:12 am

4 rounds +19 at 20:00 @ 25lb DB.

Inspirational picture! You both look fantastic!

Kerri says:

June 6, 2011 at 6:20 am

To have been SO afraid of CF for SO long, I have to say, Kristi, you have really inspired me in the last year and a half....from a sideline wife cheering her hubby on at competitions (thinking "I could NEVER do this"), to actually participating in the Open this year......Talk about a change between the ears, that resulted in a total body makeover....CHA-CHING!!

Will Blankenship says:

June 6, 2011 at 6:22 am

15:51 rxd

Robert S. says:

June 6, 2011 at 7:25 am

5/3/1 Squat
225(5)
240(5)
255(6)

Then:
3 RFT
Run 400m
15 KB swings, 2 pood
5 HSPU

9:12 rx'd

DaveC says:

June 6, 2011 at 8:01 am

Thanks, Karen! I had picked up a pair of football gloves at lunch (figuring gripping leather is somewhat similar to gripping a rope) that sound a lot like what you describe. But when they wear out, I'll give the gardening gloves a try, sounds much more cost effective and probably more durable.

stacey says:

June 6, 2011 at 9:08 am

this pic is crazy...yall look great!!

18:20 @ 20#, subbed 10 ring rows per round for rope climbs..

heights scare me....

Josh McGuire says:

June 6, 2011 at 12:08 pm

14:53 rxd

Cole Cubelic says:

June 6, 2011 at 12:22 pm

20:02 did it wrong, skipped middle rope climb. Did 8 rounds wrong

Justin says:

June 6, 2011 at 12:22 pm

12:27 rx'd

Awesome picture.

Patrick says:

June 6, 2011 at 2:28 pm

6+1 rope climb... at 20 min. cut off.
I truly, madly, deeply loathe climbing rope. Couple fingernails are torn loose and got a rope burn despite wrapping and taping my legs.
I'd far rather pull a sled. IMHO, a more functional movement and use of training time.
How often do I have to pull a rope? Lots! Pulling a boat to the dock, a stuck 4 wheeler out of a ditch, and a tree off a house. Those are simply the times I've had to pull a rope recently.
How often do I climb a rope? Never. Outside of CF. You can't climb modern ropes without tying loops or using an ascender. 1.5 inch manila ropes are items of antiquity.
Anyway...
That's my justification/rationalization.

stacey says:

June 6, 2011 at 2:49 pm

YEAH!! im with you...

Josh McGuire says:

June 6, 2011 at 3:46 pm

^ well said...

Monday, 06 Jun, 2011

38 responses to "Monday, 06 Jun, 2011"

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