Thursday, 12 January, 2012

Posted by Mandee on January 11th, 2012

22 responses

Warm-up: 250 Meter row 3 Rounds: P1: 50 Meter run P2: Burpees Swap Workout: For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps Sit-ups, 50 reps Jumping pull-ups, 50 reps 50 Back extension, 50 reps Dips, 50 reps 1.5 pood Turkish Get-up, 20 reps, alternating arms Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13. Post time to comments. Compare to 041015. WOD Demo from CrossFit Santa Cruz - video [wmv] [mov] Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

22 responses to "Thursday, 12 January, 2012"

Dennis says:

January 11, 2012 at 1:06 pm

Welcome Back AJ.

Train Hard, Train Smart, Train to Survive!

RyanP says:

January 11, 2012 at 1:49 pm

Is it true?! AJ's back?!

Tracey says:

January 11, 2012 at 2:11 pm

Nice! Great form. Have you been practicing?

Mandee Miller says:

January 11, 2012 at 3:29 pm

Welcome back Amanda!!!!

Robert S. says:

January 11, 2012 at 4:25 pm

That's some legit squatting going on! Welcome back AJ!

Tasha W says:

January 12, 2012 at 1:48 am

AAAAAAAJJJJJJJJJJJ!!!!!!!!!!!!!!!!!!

Slade White says:

January 12, 2012 at 2:03 am

It was great to see Amanda back last night. :)

Tracy Roberts says:

January 12, 2012 at 2:18 am

AJ!!!!!! This makes me smile.

AP says:

January 12, 2012 at 2:36 am

29:23
Scaled left arm TGUs to 20kg, right arm and other movements Rx'd.

Seriously legit AJ!

Clair says:

January 12, 2012 at 3:55 am

So glad to see you are back Amanda!

Justin says:

January 12, 2012 at 4:22 am

22:36 rx'd
Welcome back Amanda

Clair says:

January 12, 2012 at 5:25 am

283 @ 30 minutes; scaled ring dips to 25 and turkish get- ups to 8kg

BradleyF says:

January 12, 2012 at 5:39 am

29:08

Failed after 32 ring dips so I finsihed last 18 with bench dips. Scaled TGU to 1 pood. Rx'd everything else.

Jane says:

January 12, 2012 at 5:56 am

Got to 3 TGU @ 30:00 cut off-so 303 reps, rx'd. I got stuck on the ring dips for about 10 min...no fun after all those pull-ups last night.

Welcome back, Amanda! :)

Erin B says:

January 12, 2012 at 6:02 am

Welcome back Amanda!

I came across this article on barefoot running. A Harvard study concluded that front-foot-strike runners have a lower injury rate than heel-strike runners. Thought it was an interesting read.

http://www.sportsonesource.com/news/spor/spor_article.asp?section=2&Prod=1&id=41245&utm_source=Listrak&utm_medium=Email&utm_term=http%3a%2f%2fwww.sportsonesource.com%2fnews%2fspor%2fspor_article.asp%3fsection%3d2%26Prod%3d1%26id%3d41245&utm_campaign=SGB+UPDATE+-+Harvard+Barefoot+Run+Study%2c+Crocs%2c+Skechers%2c+Burton%2c+Confluence+Watersports%2c+Nike%2c+Wils

Carson says:

January 12, 2012 at 6:07 am

302 at the 30 minute cut-off. I got through two TGU on each arm. Scaled the dips to bench dips, and scaled the TGU to 8kg. I started out with the 12kg but my arms were too shot to be safe. I was worred about an angry kettlebell falling on my head. (And you know what?? Box jumps after rowing SUCKS! LOL)

Welcome back, AJ!!

Will Blankenship says:

January 12, 2012 at 6:16 am

20:21 scaled

Shoulder still jacked up. Sub'd an extra 500m row for the pullups, bench dips for ring dips, and only did 3 turkish getups before stopping... even a left side getup was murder for my right shoulder.

Tasha W says:

January 12, 2012 at 6:36 am

Carson, that's NO LIE!! I remember when we did Tracey's b'day WOD, I got off the rower, ran to the box and went to do my first jump & just jumped straight up in the air. My legs wouldn't work on the first attempt, lol!

Josh Kennedy says:

January 12, 2012 at 11:05 am

23:30 Rx'ed. TGUs were brutal, took me over 10min just to get those done. Great crowd at the 4:30 class!

Mac says:

January 12, 2012 at 11:30 am

Nice work out Josh! Impressive

25:17 rx

Matthew says:

January 12, 2012 at 11:36 am

Glad to see ya back Amanda!! Squat form looks great,it looks like you never even left!

AJ says:

January 12, 2012 at 12:14 pm

Thanks everyone!!!!!!!! :)

Thursday, 12 January, 2012

22 responses to "Thursday, 12 January, 2012"

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