Monday, 27 February, 2012
Posted by Mandee on February 26th, 2012
18 responses
Warm-up: 2 Rounds: 200 Meter run 10 Air squats 2 Rounds: 5 Front levers (on floor) 16 Dumbbell walking lunges Workout: Front Squat 2-2-2-2-2-2 Then: As many reps as possible in 3 minutes of: Squat cleans 95/65# Post load and total # of reps to comments. Powerlifting: A. Hang Squat Clean. Push Jerk. 3 x 5 reps; Rest 5:00 Hands must stay on bar the entire time B1. Deadlift 3 x 5 reps @30x0; Rest 3:00 B2. Push Press 3 x 2-3 reps @11x1; Rest 3:00 C. 10 Minutes of front lever/back lever practice on rings and pull up bar "Muscle-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
18 responses to "Monday, 27 February, 2012"
February 26, 2012 at 3:01 pm
And we know that for those who love God all things work together for good, for those who are called according to his purpose. Romans 8:28
February 26, 2012 at 3:04 pm
Jaime LOUNGING...looking like the ultimate spectator!!!
February 27, 2012 at 1:20 am
AMRAP was torture on the legs after the Open wod
February 27, 2012 at 2:10 am
If the rumor of heavy and rings is true for 12.2, I think I'll be ok with that.
February 27, 2012 at 2:49 am
February 27, 2012 at 2:57 am
34 reps on AMRAP
I got to re-learn a lesson on Safety and Complacency this morning (Aaron correctly called it a rookie mistake). I pulled off the last 45# plate on the right side of the bar on the rack, but was still loaded with about 70# on the left side. Going to fast, thinking 3 steps ahead instead of right now. Result: whoe bar flipped up, weights crashed to the ground, luckily no one hurt. I share the episode as a reminder to keep my head and don't get too far ahead of the moment. Shook me up a bit, I'll admit. Be safe in there, we rarely have incidents but there is certainly the opportunity with so much weight and enough people hitting it hard!
February 27, 2012 at 3:48 am
February 27, 2012 at 4:04 am
February 27, 2012 at 4:12 am
February 27, 2012 at 4:53 am
February 27, 2012 at 6:33 am
February 27, 2012 at 6:57 am
February 27, 2012 at 7:25 am
February 27, 2012 at 11:47 am
February 27, 2012 at 12:07 pm
February 27, 2012 at 1:01 pm
February 27, 2012 at 1:22 pm
20 minutes of stair running @ 80%
then
5 rounds:
with a 90 second running clock
5 squat clean thrusters @ 45lb dbs
AMRAP situps with remaining time
rest 90 seconds, repeat...
Score is situps each round = 42,41,32,32,33
That sucked more than I thought it would.
February 28, 2012 at 1:21 am