Monday, 15 August, 2011

Posted by Mandee on August 14th, 2011

25 responses

Warm-up: POSE running drills followed by 10 minutes of practice on the deadlift. Workout: Complete as many rounds as possible in 12 minutes of: 400 meter run 5 Deadlifts Post load and time to comments. Compare to 101114. Cool-down: 3 x 10 Reverse hypers 3 x 10 Glute ham raises Powerlifting: 5 x 5 PVC good mornings 3 x 10 Barbell RDL's Max Effort High bar back squat 3 x 10 Barbell good mornings 5 x 5 Weighted pistols Max reps @ 85% @ 30x1, Rest 3 minutes x 2 Behind the Scenes: Part 2" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] Games Vault: Womens End 1, End 2 and End 3, Heat 2 - video [wmv] [mov] From the Vault: WOD Demo with E.C. Synkowski - video [wmv] [mov]

25 responses to "Monday, 15 August, 2011"

Larry Lowe says:

August 15, 2011 at 1:36 am

5 rounds at 255lbs. Tweaked my lower back - just a cramp, nothing major.

Carson says:

August 15, 2011 at 1:54 am

3 rounds + ~300m on the run @ 165#.
Not thrilled with this output, but I guess considering my knee issues with running, I couldn't ask for more. I keep waiting on those injections to start showing their worth.
On the other hand...
Way to go Mandee on her muscle-up this morning! Just awesome to watch!

Jake Naumcheff says:

August 15, 2011 at 2:00 am

I agree! Awesome to watch.

Great job Mandee!

Tracey says:

August 15, 2011 at 2:04 am

"MUSCLE UP MANDEE" Day!

Paul Pepe says:

August 15, 2011 at 2:20 am

Sean, JD and Rob, our visiting Ranger Majors, are leaving us at the end of this week. I have had the honor of getting to know them and their families since they have been here. They have raised the bar for all of us at the 0600 class and on the weekends.

We are getting together with them tonight at 8pm at the Nook to raise a glass and wish them God Speed as they go forward protecting our back sides. Join us if you can.

These man are the best this country has to offer. Keep them in your prayers.

Carson says:

August 15, 2011 at 2:26 am

Hate to see the guys leave! JD, Sean, and Rob have become part of our CF Family and will be missed!

If you guys are still there around 9 or 9:30, Brady and I would like to stop by. Um....I have no one's number to text or call to see if you are there but hopefully so. (We're canoeing tonight so we'll try to come by after.)

Robert S. says:

August 15, 2011 at 2:27 am

RLTW

Tasha W says:

August 15, 2011 at 2:30 am

5+100m @105.

Went with a manageable weight so I could focus on form since I'm always a "back rounder" when it comes fast & heavy DL's. Gus, I wish you were at every class! Hearing you every time I rounded that last 400m curve just motivated me to move my legs a little bit faster. You are awesome!

And congrats, Mandee! We all heard the awesome cheer when we were warming up. Wish I could have seen it.

Eric Hedges says:

August 15, 2011 at 2:38 am

3 Rounds @ 315 lbs. Run sucked...as usual.

Chest Press:
Band Resistance: x3
135 Band Resistance x3
185 Band Resistance x3
225 x3
275 x3
315 x2
335 x2
Sean thanks for the spot.

Sean, JD and Rob God Speed to you and I will try and make it to the Nook tonight

Mandee all I can say is WOW!! That was the longest, toughest most determination I have ever seen from anyone on a muscle up! Congrats!

Paul Pepe says:

August 15, 2011 at 5:21 am

P. Pepe---256-479-1762. Should be around until 930 or 10pm.

Meghan says:

August 15, 2011 at 5:30 am

Way to go, Mandee!!! Long overdue:) Congrats on the MU.
Finally had a chance to do Friday's Wod. 500m on C2 @ 1:55, 1:53, 1:56, 2:00. I've been struggling with consistancy..so I was pretty happy with that.

I pick things up and put them down says:

August 15, 2011 at 6:02 am

Phenomenal work by everyone at the lunch class today! Enjoyed getting back to coaching.

5 rounds @ 275 for me.

Eric Hedges says:

August 15, 2011 at 6:13 am

5 Rounds... thats killer!

Rich C says:

August 15, 2011 at 7:17 am

5rds+50m @245...great job coaching Bob!

Gustavo says:

August 15, 2011 at 9:58 am

Thanks Tasha! I had a great time assisting Jake during this class; great bunch of athletes at the 7am class. Anyway, you were tearing it up, awesome job!

Karen says:

August 15, 2011 at 10:02 am

4 rounds + about 80meters @ 215lbs

Woohoo Mandee! Wish I could have seen it!

James Stranahan says:

August 15, 2011 at 11:12 am

4 rounds @ 235#

RyanP says:

August 15, 2011 at 11:21 am

5 rds + 250m @ 205#

Kerri says:

August 15, 2011 at 11:32 am

4 rds at 11:56 @195#

DaveC says:

August 15, 2011 at 12:46 pm

Went with a moderate D/L (for me) of 185 with a plan to keeping moving. This one turned out disappointing. I thought I was going along pretty good, left for the 4th 400m with about 3:30 to go, but just barely got the 4th round in under the wire. Then again, if 7 months ago someone would have told me, run a mile and do 20 deadlifts in 12 minutes, I would have just laughed. Perspective.

steve price says:

August 15, 2011 at 1:52 pm

4 rounds + about 200 meters @ 315. Patrick, you were right! 315 was enough!

Cole Cubelic says:

August 15, 2011 at 2:01 pm

4 rounds 11:41

Mac says:

August 16, 2011 at 1:03 am

4 + 400m @ 285#

Jamie says:

August 16, 2011 at 1:30 am

3 rounds @ 185#...nice birthday WOD. My favorite and least favorite in one.

Ben Jarrell says:

August 16, 2011 at 8:21 am

235 Back Squat in Powerlifting.

my previous PRs were 225, and 185 with 50 lb chains. So this is still a PR, but not much of one.

My quads were blasted from tabata squats or I might have been able to do a little better.

Monday, 15 August, 2011

25 responses to "Monday, 15 August, 2011"

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