Monday, June 8 2020

Posted by Mandee on June 7th, 2020

26 responses

Deadlifts: Double & Single Leg/Arm Build Up E2MOM

6 Deadlifts - 4 Right Lateral Deadlifts - 4 Left Lateral Deadlifts

3 Deadlifts - 2 Right Lateral Deadlifts - 2 Left Lateral Deadlifts -

1 Deadlift

12min AMRAP:

2 Deadlifts 315/215 RX+405/265 MRX 245/165

4 Over the Bar Burpees
6 Right Leg Right Arm Kettlebell Deadlifts 24/16 RX+ 32/24 MRX 20/12

6 Left Leg Left Arm Kettlebell Deadlifts

12 WallBall Sit-Ups 20/14lbs MRX 20/10lbs

Flexibility Development

2x20sec Couch Stretch
2x20sec Prisoner Heel to Wall Calf Stretch

2x20sec Head to Floor Straddle Stretch

2x20sec Butterfly Stretch
2x20sec American Splits
2x20sec Chinese Splits
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

26 responses to "Monday, June 8 2020"

B. A. says:

June 7, 2020 at 2:07 pm

Paul is always showing up and working hard.. I'm happy to be able to call this man a friend and appreciate all he and his family have done.

#Duke554

Mandee says:

June 7, 2020 at 2:32 pm

This season didn’t end up exactly how we had planned, but this man held up his end of the bargain and had an incredible year. He put in the work, made the sacrifices, stayed focused and committed, and finished top in the world....again! More importantly, we sure had fun in the process ? And MOST importantly, he’s fit, healthy and ready to be a grandpa to the most perfect little boy ? Love training with you, coaching you, and having you as a friend Paul ? Thank you for loving my family the way you do.

Nathaniel says:

June 7, 2020 at 2:47 pm

Perfect day to have Paul on the site. He loves Monday’s and one arm one leg deadlifts. Ol Duke is as focused, committed, and driven an athlete I’ve ever known. But we love Paul cause he’s got a good heart, a great family, and he’s stupid funny. Paul gave me a free root canal 15 years ago before we knew each other at all. I was broke and didn’t have insurance and Paul saw me cause a mutual friend asked him too. Love em like a brother

CJ VK says:

June 7, 2020 at 3:03 pm

Man I don’t even know what to say. ????

Josh Kennedy says:

June 7, 2020 at 3:06 pm

on those rare days where I am in the same class as The Duke, bet yer arse that I am now digging a little deeper to keep up!

Matt says:

June 7, 2020 at 4:14 pm

That man is Bad to the Bone and a legend. Thanks for ever giving me the time of day and asking me in the lunch time class how I thought Bama would be that year(2013). Tore slap up after that.

Flying J says:

June 7, 2020 at 5:03 pm

For someone who doesn’t like to fly -Duke gets up with the chickens and soars every day with the eagles....,,honored to call him my friend.

Justin says:

June 8, 2020 at 2:54 am

225/135 across
7 scaled to 225

Dani says:

June 8, 2020 at 6:23 am

Thanks for sharing this Nate - I always knew Paul had a golden heart, but this speaks volumes and re-affirms what I have always known and loved about him. What a GOOD man Paul McCrary is!

Justin says:

June 8, 2020 at 6:30 am

Can't say enough good things about Paul. Hard worker, great athlete, great friend

Bradley says:

June 8, 2020 at 7:23 am

Congrats to Paul on qualifying for his 4th CF Games. I hate we don’t get to see you wear them boys out this year. No one is as dedicated and works as hard as Paul. Outside of CF, he is one awesome guy, who is a great dad and now grandad. Keep it up Paul!

A. 225/305/365 - 115/125

B. 10+24 Rx

Nathaniel says:

June 8, 2020 at 7:27 am

A. 265 - 115 - 335 - 125 - 355

B. 9 + 27 rx

CJ VK says:

June 8, 2020 at 7:28 am

A. 265(6)-335(3)-385(1) // 115(4/4)-125(2/2)
B. 7+15 rx

Duk4 says:

June 8, 2020 at 8:14 am

6 mrx Struggled today.
I’m gonna be honest with you. (N8 always says I’m fixing to lie when I start out saying that. ) But I was in the best shape of my life when I went into the qualifier this year. Me, mandee and N8 were on a mission to WIN the CrossFit Games this year. I was ready. I had been training for this for 5 years. Then the virus hit. No Games this year. And you know what. It didn’t bother me for one second. I love working out with my friends at hsv. That’s what I enjoy. I believe God has a plan for each of us. His plan was for me not to compete this year. And I’m 100% ok with that.

B. A. says:

June 8, 2020 at 10:12 am

A. 265(6)-335(3)-385(1) // 115(4/4)-125(2/2)
B. 8+2 rx

Mandee says:

June 8, 2020 at 11:01 am

A. 195 - 80 - 225 - 100 - 245
B. 10 + 16 RX

MH says:

June 8, 2020 at 12:10 pm

9+5 RX+

Chef Tyler says:

June 8, 2020 at 12:23 pm

135-6, 225-3, 315-1, 405-1 (did KB single leg for the other)

6+24 Rx+

Kim G says:

June 8, 2020 at 12:24 pm

A. 135-65-65-165-65-65-165
B. 7+6 scaled DL to 165#

Kim G says:

June 8, 2020 at 12:25 pm

I love your perspective!

Wesley Branch says:

June 8, 2020 at 1:41 pm

7+11 Rx+

SARGE says:

June 8, 2020 at 2:07 pm

8+14rx
Paul is authentic and genuinely a great man. Fortunate to call him friend.

steve price says:

June 8, 2020 at 2:33 pm

4 Rx+ , definitely was not feeling it today ! 405 felt like 475 ?

steve price says:

June 8, 2020 at 2:34 pm

Paul is the “Man”, period !!! (Or exclamation point ?)

Bailey says:

June 8, 2020 at 4:07 pm

Paul is not only such a nice guy, but one of the hardest workers I’ve ever met! I love being able to train with you everyday, keep up the awesome work!!

8+9 RX

Cassarole says:

June 8, 2020 at 5:09 pm

I love Paul so much. Everyday I look forward to training with him.
9+6 rx+

Monday, June 8 2020

26 responses to "Monday, June 8 2020"

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