Monday, 28 November, 2011

Posted by Mandee on November 27th, 2011

16 responses

Warm-up: 10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions Workout: 50-40-30-20 and 10 rep rounds for time of: Pull-ups Double-unders GHD Sit-ups Back Extensions Powerlifting: A1: Front Squat 4 x 4-5 @30x0; Rest 2:00 A2: Depth HSPU 4 x 2-3 @50x0; Rest 2:00 B: Hang Power Clean 5 x 5; Rest 3:00 C1: Glute Ham Raises 4 x 10-15 @10x0; Rest 30 seconds C2: Pistols 4 x 6-10/leg @31x1; Rest 30 seconds between legs "Axe Throwing With a World Champion" with Erin LaVoie, CrossFit Journal preview video [wmv] [mov] "Teaching The Deadlift" with Erik Preston by Again Faster Equipment - video [wmv] [mov]

16 responses to "Monday, 28 November, 2011"

AP says:

November 28, 2011 at 7:16 am

Welcome back!

Will Blankenship says:

November 28, 2011 at 5:44 am

12:37

Scaled to 25-15-10 rep rounds.

First day back in four full months. I've got plenty of cobwebs and rusty spots to work out, but it feels great to be back.

Tracey says:

November 27, 2011 at 1:08 pm

Ryan! Now that's just hot!

Josh Kennedy says:

November 27, 2011 at 1:22 pm

Caption Contest for Ryan! "please Mother Mary, do not let my arms rip out of the sockets!"
Legit pic dude!

Tasha W says:

November 27, 2011 at 2:18 pm

Ryan Penton is my homeboy.....

AP says:

November 28, 2011 at 12:49 am

Legit bro!

Rx'd
33:55

Didn't feel good yesterday and this wod only helped to add a headache. Can I get my CF coach to write me an excuse for missing work?

Tye says:

November 28, 2011 at 1:42 am

27:54 subbed pushups for pullups, just getting fully recovered from Nicole last Sunday, figured 150 pullups wouldn't be a good idea.

Run like elephant says:

November 28, 2011 at 2:33 am

Made it through last round opted out of GHD's and Back Extensions. Linda is still killing me from Sunday!
Last I looked at the clock it was 34:10
Single x2 sub for double unders.

Larry Lowe says:

November 28, 2011 at 3:00 am

39:04 RX

Nice way to shock the system back from over eating for 3 days.

Dennis says:

November 28, 2011 at 8:11 am

Awesome Will. Glad to have you back.

Stacey says:

November 28, 2011 at 9:35 am

Go boo, go boo!!!!!!!!!

Patrick says:

November 28, 2011 at 11:14 am

Cool! Will's back! CFHSV's prodigal son has returned, let the feasting begin. Think I'll have a beer.

Patrick says:

November 28, 2011 at 11:16 am

That's his meditation face.

Patrick says:

November 28, 2011 at 11:19 am

Yoga in the hobo gym for me. After Linda on Sunday, my "insert anything here" hurts.

Tasha W says:

November 28, 2011 at 12:35 pm

21:17, scaled to half of everything except single unders (double the Rx'd number) and the last round my pullups felt good, so I did all 10 instead of 5. Wow, my back is feeling this one!

Josh Kennedy says:

November 28, 2011 at 12:40 pm

Kudos to those that tackled this WOD Rx'ed. No way I had 150 pullups in me today, and back still crispy from our date with Linda yesterday. Chopped each round in half (25-20-15-10-5), finished in 19:21. Thanks to Jake and Tye for some on-the-fly coaching of the buttterfly pullup, I almost (but not quite) have that motor skill down.

Monday, 28 November, 2011

16 responses to "Monday, 28 November, 2011"

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