Monday, 19 March, 2012

Posted by Mandee on March 18th, 2012

14 responses

Warm-up: Group 1: 6 Sets 30 second row @50%/10 second row @95% Group 2: AMRAP 10 abmat sit ups 10 squats -Switch groups Workout: 10 Rounds for time: 4 Burpees 6 Kettlebell swings 32/24 Kilograms 8 Wall ball shots 20/14# to 10' Post time to comments. Powerlifting: A. Squat Snatch - 1 TOUGH rep every 30 seconds for 10 minutes. B1. Back Squat 4 x 4-5 reps @30x0; Rest 3:00 B2. EROM HSPU 4 x 3-5 reps @20x0; Rest 3:00 C. 10 Minutes of front lever/back lever practice. "Box Tour: CrossFit Vengeance" with Bryan and Rachel Edwards,CrossFit Journal preview video [wmv] [mov]

14 responses to "Monday, 19 March, 2012"

Will Blankenship says:

March 19, 2012 at 7:50 am

8 rounds in 20.

Too much green beer this weekend. I hit a brick wall like a turd in a sling-shot. Complete misery.

RX for 1130 was 75# thrusters instead of wallballs. Whoever (cough...Tracey...cough) thinks that 75# thrusters are a scale down from 20# wallballs... you're smokin crack. :D

Tasha W says:

March 18, 2012 at 2:52 pm

CFHSV loves Lulu!! ;)

Jake Naumcheff says:

March 18, 2012 at 3:04 pm

VOD:
For by Grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. Ephesians 2:8-9

Kerri says:

March 18, 2012 at 3:25 pm

CFHSV also apparently loves WBS.... My quads started crying when they saw this WOD post....:(

Josh Kennedy says:

March 18, 2012 at 5:31 pm

Second that! Think I'm gonna ask to sub some PP or similar, WBS ain't happening. I have felt better in my quads after a 50-mi mountain race, crazy

AP says:

March 19, 2012 at 2:06 am

Rx'd (subbed 75 pound Thrusters for WBS)
13:20

Randy C says:

March 19, 2012 at 2:27 am

WBS.....really?

Tasha W says:

March 19, 2012 at 2:37 am

Aaron posted on FB that they're subbing thrusters for WBS.. so maybe some relief there (???) I guess it's good I did it yesterday. No quad soreness YET - just a really tight lower back!

AP says:

March 19, 2012 at 4:00 am

Hahahahaha! Relief mentally from doing 80 WBS maybe. I would say the Thrusters are a scale up but I'm twisted and liked the Thrusters....at least that's what I kept telling myself to keep them unbroken.

Jane says:

March 19, 2012 at 6:44 am

18:01 rx'd whew that was a tough one, thanks for all the coaching cues, Tracey. Way to go to the new 101 grads that were in the am classes- tough one to start with!

Paul Pepe says:

March 19, 2012 at 7:08 am

Still unable to walk down the stairs without holding on to the rail. I knew I hated WBS for a reason. Now I remember why! Two days later....

Brian says:

March 19, 2012 at 7:48 am

Got 7+10 rx'd

The logic behind subbing 75# thrusters for the 20# wall-balls confuses me, but I did it....

Paul Pepe says:

March 19, 2012 at 8:38 am

I am still unable to walk down the stairs without holding on to the hand rail from the open on Sat. Whoever had the idea to put 150 wall balls on the front end of an AMRAP is a complete.... :-)

Tye says:

March 19, 2012 at 3:26 pm

Strength
Back Squat: 1X5-200, 1X5-235, 2X5-250
Suppinated Bent Over Row: 3X8 - 155
Weighted GH Raise: 3X8 - 35

Conditioning:
5 Rounds of: 6 Muscle-ups, 9 185lb Front Squat (from the ground
15:39

Monday, 19 March, 2012

14 responses to "Monday, 19 March, 2012"

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