Monday, 10 October, 2011
Posted by Mandee on October 9th, 2011
13 responses
Warm-up: 400m Indian Run followed by 10 minutes of snatch practice Workout: Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs. Post time and loads to comments. Cool-down: Spend remaining class time with a trigger point ball to the Calves/Achilles! Powerlifting: A: Front Squat 5 x 3 @ 80%; Rest 1:00 B: Power Clean work up to a heavy single in ten minutes. C: 3 Clean and Jerks and 6 Heavy Kettlebell Swings; Every minute on the minute for 8 minutes D: GHD sit-ups 3 x 25; Rest 1:00 "The Lumberjack Challenge: Part 1" with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] WOD Demo with Spencer Hendel and Austin Malleolo by Again Faster Equipment - video [wmv] [mov]
13 responses to "Monday, 10 October, 2011"
October 10, 2011 at 6:23 am
October 9, 2011 at 1:45 pm
October 9, 2011 at 2:00 pm
October 10, 2011 at 2:30 am
October 10, 2011 at 2:37 am
105# and 19 strict hspu.
going on bike ride later around the mall! Perfect weather here. I miss my CFHSV people though.
October 10, 2011 at 3:38 am
October 10, 2011 at 3:53 am
6:08 rx'd (PR)
October 10, 2011 at 6:18 am
beat me by 46 seconds...good job :)
1892 here we come!
October 10, 2011 at 6:37 am
October 10, 2011 at 6:56 am
October 10, 2011 at 12:32 pm
Yesterday's workout
3 rounds:
20 situps
15 kb swings @ 1.5pd
10 deadlift at bw = 185lbs
5 goblet squats @ 1.5pd
60m run
= 8:02 (2:18, 2:42, 3:02)
all movements unbroken. Took a few breaths before the deadlift each round. Should have gone faster.
October 10, 2011 at 12:33 pm
October 10, 2011 at 1:25 pm
Power Clean: 225-245-265-Fail 265-Fail 265 Up no lock out!
7 Rounds: 135 Clean and Jerk x3 2 Pood x6 reps 8 minutes.