Monday, 29 August, 2011
Posted by Mandee on August 28th, 2011
15 responses
Warm-up: 5 minutes of shoulder mobility followed by sprint and agility drills Workout: "Nancy" 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14,Jay Maroney 14:59. Post time to comments. Compare to 110616. Cool-down: Partner Heelcords! Powerlifting: 3 x 8 Walking lunges 2 x 10 Hip back extensions Max Effort Overhead Squat 1-1-1-1-1-1-1 3 x 10 Reverse Hypers 3 x 10 Barbell good mornings 100 walking lunges for time "The Hollow-Body Position: Part 2" with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] Standing block chop with Kurtis Bowler, Matt Chan and Rory McKernan - video [wmv] [mov] Home Gym with Daniel Frankel - video [wmv] [mov]
15 responses to "Monday, 29 August, 2011"
August 29, 2011 at 1:31 am
Good coaching from Robert. Great effort from 0600!
August 29, 2011 at 1:46 am
August 29, 2011 at 2:41 am
14:21 (PR by 5:29)
All OHS unbroken except round 4
400m splits: 1:17; 1:35; 1:41; 1:44; 1:46
Felt great and so much stronger than in June, or is it I feel less hungover than in June... :)
August 29, 2011 at 2:42 am
August 29, 2011 at 3:30 am
August 29, 2011 at 3:33 am
August 29, 2011 at 6:18 am
The running team I am on, The Dixie Daredevils, raised over $15K for the American Cancer Society this year and are now raising money for our travel fund to compete in the 197 mile Hood to Coast Relay race in 2012.
We are selling $2 raffle tickets for the Alabama/Arkansas game to be held Septemeber 24 in Tuscaloosa. The drawing will be held September 21. Should be a great game!
If you are interested, please e-mail me at [email protected] and I will get you some raffle tickets.
If you would like more information about the Dixie Daredeviles you can check out our blog at http://journeytothehood.blogspot.com/
Thanks for your support!
August 29, 2011 at 6:20 am
August 29, 2011 at 9:07 am
11:02 rx'd
Toes to bar went away quick.
August 29, 2011 at 11:27 am
August 29, 2011 at 1:50 pm
August 29, 2011 at 2:46 pm
2 of my 4 main goats in the same WOD. Throw in double unders and box jumps and it would be the perfect storm.
Couldn't find a previous "Nancy" time. I remember doing it when we were in the Al Qaeda Gym... but must not have written down a time. So... PR!
August 29, 2011 at 2:48 pm
August 29, 2011 at 2:58 pm
August 29, 2011 at 3:43 pm