Thursday, 22 September, 2011

Posted by Mandee on September 21st, 2011

23 responses

Warm-up: Agility ladder drills followed by max height box jump Workout: A: Split Jerk - work up to a 1RM. Rest as needed between efforts B: Dumbbell split squats 3 x 15 @ 30x0; Rest 1:00 between legs C: Toes to bar 5 x 10; Rest 1 minute "CrossFit Rowing Trainer Course: Technique" with Angela Hart, CrossFit Journal preview video [wmv] [mov] WOD Demo with Josh Everett and Jason Salyer - video [wmv] [mov] WOD Demo with CrossFit Costa Mesa - video [wmv] [mov] Spencer Hendel and Austin Malleolo on today's WOD - video [wmv] [mov] QOD: If CFHSV were to conduct a mini-competition once out of the month on Saturday's would this interest you? Winner's may win a free t-shirt, yoga class, etc..

23 responses to "Thursday, 22 September, 2011"

Mac says:

September 22, 2011 at 12:33 am

QOD: love the idea of mini-competition!

Jamie says:

September 22, 2011 at 1:24 am

Robert and the power of his 'stache.

QOD: Yes, mini-competitions would be fun!

Jamie says:

September 22, 2011 at 1:24 am

*oops* I meant Ryan

Larry Lowe says:

September 22, 2011 at 2:22 am

Split Jerk - 205

QOD: Sounds fun, but you would have to find a way to keep from a very small pool of people winning every weekend.

Brian says:

September 22, 2011 at 2:26 am

QOD: Great idea, but not something I would compete in.

Ron Wood says:

September 22, 2011 at 2:27 am

205# - was more of a push jerk. Can't seem to get the split form right.

we have minicompetition everyday in 7am class! We are Forging Elite Fitness again faster.

Clair says:

September 22, 2011 at 2:57 am

Ron, you are so funny! Woohoo 7am! Enjoy every morning with you guys!

Clair says:

September 22, 2011 at 3:00 am

85# Split Jerk

Jake says:

September 22, 2011 at 3:11 am

I agree, Larry. I was thinking perhaps the winner of the previous month can't compete the next month. Also, coaches including myself, Tracey, Dennis, Mandee, Tye, and Robert can't compete.
The workouts would be movements that 99% of the gym could do. That doesn't make the workouts easy but a way for everyone to participate.

Keep the comments coming guys!

Jason says:

September 22, 2011 at 4:13 am

This is a great WOD - but part B sux! Apparently I have a balance issue I didn't know about. Thanks for the programming Jake.

Slade White says:

September 22, 2011 at 4:15 am

We had fun last night watching the games. I think we're going to do it again next week for those of you who are interested. Come hang out.

Clair says:

September 22, 2011 at 4:33 am

I do like the idea of a mini competition.

Ben Jarrell says:

September 22, 2011 at 4:49 am

Yeah this was my thought as well. It seems to me like a mini competition would just reconfirm what we see on the whiteboard every day.

Ben Jarrell says:

September 22, 2011 at 4:50 am

This morning I have come to realize what a bad idea those wings were last night.

Jane says:

September 22, 2011 at 5:25 am

HA! And that's why I love 7am so much! :)

Jane says:

September 22, 2011 at 5:26 am

Agreed! That was fun. Working on having it at the Brickhouse next week. Hope more people can make it!

Kerri says:

September 22, 2011 at 6:26 am

Or, maybe a quarterly mini-competition....

Ben Jarrell says:

September 22, 2011 at 8:53 am

Can you guys post or email some info about the "Bring a Friend" day?

Mandee Miller says:

September 22, 2011 at 9:37 am

Hi guys! On October 1st at 10am we are having a FREE class for anyone interested in CrossFit. Dennis will give a brief explanation of CrossFit and then lead the class through a short WOD. If you would like to come with a friend or family member feel free, or they are welcome to come on their own. All we will need is a signed waiver and anyone is welcome to participate!

Go Big or Go Home says:

September 22, 2011 at 11:33 am

I really like the programming lately. Its nice to see original workouts along with the secondary exercises.

Patrick says:

September 22, 2011 at 2:14 pm

205# Split Jerk
Birthday Chipper: 6:19
64 Cal Row / 44 1pd KBS / 22 Push Up / 9 Pull Up

steve price says:

September 22, 2011 at 3:31 pm

"Shout out" to Cole AKA "Vince Carter" Cubelic
I witnessed at least a 50" box jump and a 350#
split jerk!! Let's see Vince have that combination
of power!

cole says:

September 23, 2011 at 1:48 am

no 360 windmill dunks for me though

Thursday, 22 September, 2011

23 responses to "Thursday, 22 September, 2011"

Leave a Reply