Monday, 19 December, 2011

Posted by Mandee on December 18th, 2011

16 responses

Warm-up: 5 Minutes of double-under practice 3 Rounds: 5 Rebounding box jumps Rest 1 Minute between efforts Then- Work up to max height box jump Workout: 5 Rounds for time: 21 Thrusters 75/55# 21 Double-unders Powerlifting: A: Back Squat 3,2,1,3,2,1,3,2,1 @30x0; Rest 3:00- Increase load for each set B1: Squat Clean 4 x 3; Rest 3:00 B2: Handstand Push-ups 4 x AMRAP; Rest 3:00 C1: Glute Ham Raises 4 x 10-15 @10x0; Rest 30 seconds C2: GHD Sit-ups 4 x 15-20; Rest 30 seconds "Sue Pepe: Taking Control of My Health", CrossFit Journal preview video [wmv] [mov] "Annie on Kristan" - video [wmv] [mov]

16 responses to "Monday, 19 December, 2011"

Tracy Roberts says:

December 18, 2011 at 2:05 pm

Love this pic! Perfect WOD face.

Tracey says:

December 18, 2011 at 2:41 pm

Emily!

Slade White says:

December 19, 2011 at 2:34 am

I agree completely.....but we need another phrase....WOD Face just sounds gross. :)

Slade White says:

December 19, 2011 at 2:38 am

Well it's been four weeks of physical therapy and the shoulder still isn't healed up. :( So their answer today was, "more physical therapy". This just plain suxs.... I used to hate thrusters because they were not fun. Now I hate them because I can't do them....

Injuries are totally unfair. My New Years resolution....functional body. Which I'm sure Greg, Denis, Patrick, and a whole list of others would agree.

Eric says:

December 19, 2011 at 3:03 am

Agree on the functional body resolution! This year I am going to concentrate on body composition and not so much moving large lbs. Lets face it we are not getting any younger!

stacey says:

December 19, 2011 at 3:19 am

get it hot stuff!

Ben Jarrell says:

December 19, 2011 at 5:27 am

I feel the same way Slade.

Robert S. says:

December 19, 2011 at 6:54 am

1-1-1-1-1 Front Squat
Then:
15 minutes to find a 1rm rack jerk

5-7 attempts at a 1rm 20 yd short shuttle.

225-245-255(pr)-265(x)-245

Rack Jerk: 245(pr)

Fastest short shuttle was 5.41 sec

AP says:

December 19, 2011 at 7:13 am

Rx'd
11:21

Solid effort at the lunch class, everyone got after it.
Had to break up the thrusters way too much, but all DUs unbroken. An odd sensation I can't really explain, maybe its a head cold I'm fighting but everytime I started the DUs, I would get a sensation at my nose and surrounding area that would reminded me of being punched in the face...oh yeah, that's what Thrusters do to you...

Larry Lowe says:

December 19, 2011 at 7:36 am

Thrusters = Donkey Punch

Tasha W says:

December 19, 2011 at 8:25 am

I am, for some reason, not excited about that many thrusters..... or double unders. :)

Jane says:

December 19, 2011 at 9:31 am

Love the pic! 15:57 scaled DU to 10 per round, thrusters rx'd.

Eric says:

December 19, 2011 at 1:51 pm

1 Back Squat 275 lbs 3 reps
1 Back Squat 295 lbs 2 reps
1 Back Squat 315 lbs 1 reps
2 Back Squat 295 lbs 3 reps
2 Back Squat 325 lbs 2 reps
2 Back Squat 345 lbs 1 reps
3 Back Squat 325 lbs 3 reps
3 Back Squat 365 lbs 2 reps
3 Back Squat 400 lbs 1 rep

3 Sets of 3 Reps Squat Clean
135 x 3 20 HSPU
135 x3 20 HSPU
155 fail 15 HSPU

Ben says:

December 19, 2011 at 2:17 pm

Powerlifting - Back squat PR at 255

Congrats to James who also PR'ed at that weight and several other folks who PR'ed as well.

Bradley F says:

December 19, 2011 at 3:46 pm

16:26 Rx'd thrusters killed my legs for the double unders. Felt like I couldn't get off the ground. Tought WOD but worth it as always.

Mac says:

December 20, 2011 at 2:22 am

did this one at home... with db 9:57

Monday, 19 December, 2011

16 responses to "Monday, 19 December, 2011"

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