Monday, 17 October, 2011

Posted by Mandee on October 16th, 2011

15 responses

Warm-up: 30 Second Row @50%, 30 Second Row @80%; 10 Sets
Workout: 5 Sets @97-100% 5 Heavy TnG Hang Power Snatch 10 Burpees 30 Second Max Effort Row Sprint Rest 6 Minutes between sets
Cool-down: Instructor led yoga cool down
Powerlifting: A1: High Bar Back Squat 5 x 4-5 @30x1; Rest 2:00 A2: Barbell Good Morning 5 x 8-10 @2121; Rest 2:00 B: Power Snatch - Work up to a heavy single in 10 minutes C1: Reverse Hypers 4 x 12-15; Rest 1:00 C2: GHD Sit-ups 4 x 15-20; Rest 1:00
"Train to Hunt" with Dan Staton and Kenton Clairmont by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] "Great Training Meets Dot Com" with Greg Glassman - video [wmv] [mov]

15 responses to "Monday, 17 October, 2011"

Tye says:

October 17, 2011 at 1:47 am

1:19 167m @95
1:15 172m @105
1:20 165m @115
1:20 167m @125
1:26 170m @135

Jake Naumcheff says:

October 17, 2011 at 1:53 am

Hey guys! Sorry for the late post. A little glitch in the website last night. Or user error. Probably the latter. All I want to know is how many people this A.M. thought they were going to be running a 5k???

Brady runs like the wind! says:

October 17, 2011 at 2:03 am

I did have that thought Jake - but no 5k 2 days after a 5k!

Brady runs like the wind! says:

October 17, 2011 at 2:08 am

Splits = 1:21 - 1:30
row = 161m - 148m
all at 95#

Fun 0600 class as usual. The max effort row really takes it out of you, fun stuff!

Larry Lowe says:

October 17, 2011 at 2:19 am

Round 1- 1:17/176m 95 lbs
Round 2- 1:16/183m 105 lbs
Round 3- 1:20/170m 115 lbs
Round 4- 1:26/173m 125 lbs
Round 5- 1:48/167m 135 lbs

The last 2 reps at 135lbs were U-G-L-Y. Nice workout. I think I have the formula down for rest day wods.

Justin says:

October 17, 2011 at 2:46 am

Round 1- ?/189m 95 lbs
Round 2- ?/177m 105 lbs
Round 3- ?/175m 105 lbs
Round 4- 1:07/170m 115 lbs
Round 5- 1:14/166m 125 lbs
Kept forgetting to look at the clock after the row.

Jane says:

October 17, 2011 at 2:51 am

I thought that! But I left my running shoes at home anyways.

Splits- 1:16-1:20,
Row - 137-147m
Weight- 55#

Great WOD!

Eric Hedges says:

October 17, 2011 at 3:41 am

I had to make a decision between 0600 or powerlifting for tonight. Powerlifting and an hour extra sleep won out!

Cya toinight!

Jane says:

October 17, 2011 at 3:44 am

After almost 2 years with CFHSV, Steven Perez is leaving us to go back to Virginia. Please join us to wish him farewell this Thur, Oct. 20th at Surin on Airport at 7:15 pm. If you plan on coming, please let me know or email me at [email protected], so we can get a headcount for RSVP.

Dennis says:

October 17, 2011 at 5:08 am

No way. Man I hate to lose you Steven. You are an all around awesome person via fitness, professional, personal etc... A great dude! I truly wish you the best and much success in Virginia. Deferentially, Dennis

Cole says:

October 17, 2011 at 10:08 am

:58-1:12 172-184 135lb
3 rounds

Carson says:

October 17, 2011 at 10:40 am

1) 1:31, 55#, 170m
2) 1:32, 60#, 163m
3) 1:39, 60#, 160m
4) 1:55, 65#, 155m
5) 1:27, 65#, 144m

Great workout, as usual; great programming, Jake.
Thanks for pushing me, Meghan! I'm so not good at pushing myself through burpees, lol!

AP says:

October 17, 2011 at 11:26 am

CrossFit Cache Valley, Logan, UT
10 minutes to find 1RM Back Squat
Rest 5 minutes then,
8 min AMRAP
5 Squat Cleans
10 Barbell facing burpees

256/5+8 @ 95 pounds

Mac says:

October 17, 2011 at 1:21 pm

1:08 - 1:24 / 173 - 193. / 105 - 125

Feeling the Power says:

October 17, 2011 at 1:41 pm

HB Squats 205x5 225x5 235x5 245x5 255x5
Good Morn. 95x10x5
Power Snatch: 1 rep max 185lbs. Poor form
GHD: 3x15 body weight
Extensions: 3x10 90 lbs

Monday, 17 October, 2011

15 responses to "Monday, 17 October, 2011"

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