Monday, 5 March, 2012
Posted by Mandee on March 4th, 2012
22 responses
Warm-up: Instructor led group stretching 5 minutes 2 Rounds Partner medball clean and toss x 8 (4 each) 200 Meter run with medball Workout: A. 10 Minute clean work Every minute on the minute for 10 minutes 1 Hang power clean. 1 Hang squat clean. 1 Power clean. 1 Squat clean. Females 35/65# Males 45/95# B. "Never Leave the Bar" Complete as many reps as possible in 12 minutes of: 5 Squat clean thrusters 115/75# 10 Barbell push ups 15 Bar facing burpees Powerlifting: A. Power Snatch. Snatch Balance. Overhead squat., 1.2.3. x 3 sets; Rest 5:00 B1. Bodyweight Thruster 5 x AMRAP @30x0; Rest 10 seconds B2. Muscle-ups 5 x AMRAP; Rest 5:00 C. Glute Ham Raises 4 x 10-15 reps @10x0; Rest 1:00 "CrossFit Vitality: The Kids Program" with Ameer Lambert-Smith,CrossFit Journal preview video [wmv] [mov]
22 responses to "Monday, 5 March, 2012"
March 4, 2012 at 2:01 pm
Tasha was scary powerful today as well.
Great job to all CFHSV Athletes hitting the Open with all their might.
Train Hard, Train Smart, Train to Survive! OkieDB Out
March 4, 2012 at 2:15 pm
March 4, 2012 at 2:25 pm
No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord. Romans 8:37-39
March 4, 2012 at 2:26 pm
March 5, 2012 at 12:57 am
March 5, 2012 at 1:07 am
March 5, 2012 at 1:12 am
A. 95 pounds (15-17 seconds)
B. Rx'd 4 + 28 (5 rounds at 12:08) This was a nasty AMRAP.
March 5, 2012 at 2:04 am
March 5, 2012 at 4:41 am
Also, our very own Devonne Ford finished 2nd IN THE WORLD, on this WOD, in the Masters 55-59 Women!!
Way to go CFHSV!!!!!!!!
March 5, 2012 at 4:56 am
B: 4 + 11. Bar-facing burpees had you sucking wind in a hurry. I took a few solid breaths after those to make sure the 5 rounds of sq-cl-thr were unbroken, wanted those to be of good form.
March 5, 2012 at 5:01 am
B: 3+26 - wow, that sucked.
March 5, 2012 at 5:05 am
March 5, 2012 at 5:22 am
March 5, 2012 at 5:23 am
March 5, 2012 at 6:03 am
March 5, 2012 at 6:41 am
March 5, 2012 at 6:42 am
March 5, 2012 at 7:46 am
March 5, 2012 at 9:37 am
A. 55# (I used this as a big opportunity to work on clean and squat clean form, so I kept the weight low and really focused on fast elbows and dropping under the bar.)
B. 2rds + 27, scaled (regular pushups). Gotta work on my pushups.
March 5, 2012 at 11:39 am
B: 3+27
March 5, 2012 at 11:45 am
B:4+15 That was rough.
March 5, 2012 at 1:36 pm