Monday, 18 June, 2012
Posted by Mandee on June 17th, 2012
25 responses
Warm-up: 2 Rounds: P1: 200 Meter run P2: 5 Sotts Press + 5 hand release burpees Workout: A. Overhead Squat 7 x 3 reps w/2 second hold at the bottom of each squat; Rest 3-5:00 B. Max rep overhead squats @95/65# x 1 attempt Powerlifting: A. Power clean - Build to a tough single in 10 minutes B1. Front Squat 5 x 2 reps @22x1 w/bands & chains; Rest 2:00 B2. Muscle-ups 5 x AMRAP; Rest 2:00 C. L-sit hold 3 x AMSAP; Rest 1:00 CrossFit For Hope and the Community - video [wmv] [mov] [HD mov]
25 responses to "Monday, 18 June, 2012"
June 17, 2012 at 3:52 pm
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go. Joshua 1:9
June 17, 2012 at 4:35 pm
And apt for KLowe, still hanging tough somewhere in Vermont...
June 17, 2012 at 4:55 pm
June 17, 2012 at 4:57 pm
June 17, 2012 at 5:03 pm
June 18, 2012 at 2:10 am
June 18, 2012 at 2:35 am
"...weight formerly known as...", excellent!
June 18, 2012 at 3:09 am
June 18, 2012 at 3:35 am
Enjoyed this mornings class and the coaching from Tracey.
June 18, 2012 at 3:51 am
June 18, 2012 at 3:55 am
enjoyed the 7AM class. Nice work Ron on the max reps.
June 18, 2012 at 4:02 am
Shoulder Press 3X5 @ 130
Power Clean 3X5 @ 185
Weighted Ring Dip 3X5 @ 42.5
For those wondering I haven't left the gym and haven't quit doing crossfit, just changing priorities to a strength bias for an extended time period. Currently following 3X5 adding 5 or 2.5lbs each workout until I can no longer increase. Once I max out, I'll switch over to a reverse pyramid scheme for the remainder of my strength bias programming.
June 18, 2012 at 4:34 am
Can't wait to hear his perspective on those 64+ grueling hours!!
Hats off to you!
June 18, 2012 at 6:14 am
135 was previous 1 Rep max so it felt good to get 3Reps with that 2 sec hold.
June 18, 2012 at 6:16 am
June 18, 2012 at 7:09 am
June 18, 2012 at 7:10 am
Great class this morning and great coaching, Tracey!!
June 18, 2012 at 8:44 am
Managed to get 160 twice which is a new 1RM PR, but couldn't hang on for the third rep.
June 18, 2012 at 9:51 am
June 18, 2012 at 10:30 am
A. 3 push jerks every minute on the minute for 10 minutes. Did 154# each time (they had weird weights).
B. 3 min AMRAP of 35 burpees and as many reps as possible of 115# push press. 3 rounds. Rest 3 min between rounds
42/40/40
My first time at another box. I really enjoyed it.
June 18, 2012 at 11:27 am
Solid wod, enjoy the tourney.
June 18, 2012 at 12:42 pm
Way to work 0600/Nick great max reps.
June 18, 2012 at 1:46 pm
29 reps at 95#
Working with Slade, always a good time there
June 18, 2012 at 4:34 pm
17 reps at 95#
My shoulders just gave out on the 18th rep. Oh well...
June 18, 2012 at 5:39 pm
40 reps at 65#