Monday, August 1 2016

Posted by Mandee on July 31st, 2016

28 responses

WOD: A. In 15 minutes, establish a 1RM back squat B. "AUGUSTUS" by DB For Time: 800m run 27 back squats 135/95 RX+ 165/115 (MRX 95/65) 75 double unders 400m run 14 front squats 135/95 RX+ 165/115 (MRX 95/65) 75 double unders *AUGUSTUS PENALTY* a missed double under results in a burpee paid immediately** Augustus was the founder of the Roman Empire and its first Emperor, ruling from 27 BC until his death in AD 14 at the age of 75. C. Core & Leg Accessory Training: 2 minute straight leg hold 40 reverse lunge steps with dumbbells (20 each leg) Check out Mason Dixon's menu for next week. Aug 8 To place an order, click here!

28 responses to "Monday, August 1 2016"

Nathaniel says:

July 31, 2016 at 2:39 pm

He's lean, he's mean, he's JOE!! Joe leads the 5am class and is as kind as his voice is BOOMING!

Brian B. says:

July 31, 2016 at 3:12 pm

Fightin' Joe!! He's an inspiration to all of us 5am CrossFitters. I look forward to seeing him each morning. He's such a great guy and always encouraging.

Trent T. says:

July 31, 2016 at 4:11 pm

Always asking for another round! Joe is the man!

Mandee says:

July 31, 2016 at 5:04 pm

JOE!!! This man is truly incredible. Works as hard as anyone else, always encouraging everyone around him, and he has a heart of gold! Such a cherished member of our CFHSV family! More of you need to get up early so you can experience CrossFit with the infamous Joe :)

Dana says:

July 31, 2016 at 5:05 pm

Joe!! Always working hard, helping & encouraging at 5am.

BP says:

August 1, 2016 at 3:12 am

A. 335# PR
B. 16:47 Scaled 30 DUs/100 SUs

CoachDB says:

August 1, 2016 at 3:34 am

Smokin Joe!! Miss this wild man. He gets it done from jumping out of planes to living in the arctic, Joe knows CFHSV helps him keep on living a full adventurous lifestyle. Thanks for all you do Joe.
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On a complete other note and the opposite of Joe. I just read a good article on handling toxic people, I thought I would share in the event any of you deal with this. Now please do not get on to me about the last one and caffeine. http://www.forbes.com/sites/travisbradberry/2014/10/21/how-successful-people-handle-toxic-people/#464844025813

Clair says:

August 1, 2016 at 4:48 am

Woohoo Joe! Joe is such a positive spirit and pushes himself!
A. 155
B. 17:29, scaled DUs to 50
Thanks DB for a tough WOD and especially for sharing the article! Really great one but I do love my coffee! Make it a great one today CFHSV!

Jeremy M. says:

August 1, 2016 at 4:50 am

6:00am Class:
A: 325#
B: 11:35, RX+ (all unbroken, NO burpees for this guy?)
C: Completed w/53# KBs
- Great class as always Nate/Bradley! 6:00am was rocking it w/tons of athletes!

SheaW says:

August 1, 2016 at 6:13 am

A. 155

B. 16:36 Rx

Bradley says:

August 1, 2016 at 8:26 am

Joe is one awesome dude! He is always motivating the 5am. He comes in and kicks butt and has some fun while doing it.

A. 315#

B. 12:41 Rx+

CoachDB says:

August 1, 2016 at 8:40 am

A. Squat physical therapy = Bosu Ball, Bands and ROM Strength and Stretching drills;
5x10 reps Box Squats No load
5x10 reps Reverse Hypers 70lbs
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B. Augustus WOD Scaled/Modified
800m Row
27 Goblet Squats 1pood
75 Double unders and 4 penalty burpees
400m Row
14 Goblet Squats 1pood
75 Double unders and 4 penalty burpees again
TIME = 13:59
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C. 6in Straight Leg Hold 2min unbroken
Mow front yard for time = 32:32
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Wow, it smoked me. Evidently coaching and watching the fittest on earth and playing at an amusement and water park does not keep you in shape.

SheaW says:

August 1, 2016 at 9:35 am

I am adding "Mow Front Yard For Time" to my list of Farm WODs!

jamie cherrypicker says:

August 1, 2016 at 9:36 am

Yeah, no burpees is what I'm talking about! Great work!

CJ VK says:

August 1, 2016 at 10:57 am

A. 280# PR
B. 14:20 Rx (6 burpees)

BP says:

August 1, 2016 at 11:27 am

Boom! Didn't know you got a PR, congrats!

Heath sharp says:

August 1, 2016 at 11:54 am

405x1

11:13 rx+

Complete

jamie cherrypicker says:

August 1, 2016 at 12:19 pm

A. 300#
B. 15:53, scaled run to 400 & 200, 85#, singles. 8 burpees

Nathaniel says:

August 1, 2016 at 12:53 pm

Yes ma'am!! 300!! Awesome

MH says:

August 1, 2016 at 1:24 pm

A. 225

B. 9:37 RX+

Shana says:

August 1, 2016 at 1:26 pm

A: 240 PR
B: 13:36 RX+

Mimi says:

August 1, 2016 at 1:48 pm

A: 145# PR
B: 14:45rx (I think. I was 50 DU in at 14:17 when the power went out)
C: nope
Looking good, Joe! I've heard you keep that 5am class in line!!!