Tuesday, 11 October, 2011

Posted by Mandee on October 10th, 2011

21 responses

Warm-up: 10 minutes of Handstand practice followed by 10 minutes of Pistol practice Workout: Tabata Double-under The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Chris Spealler 40. Post Tabata score to comments. Cool-down: 10 Minute discussion on the 30 day Paleo Challenge! "Getting to Know a Coach" with Joe DeGain, CrossFit Journal preview video [wmv] [mov] WOD Demo with Chris Spealler and Miranda Oldroyd - video [wmv] [mov] [HD mov - Download only]

21 responses to "Tuesday, 11 October, 2011"

Erin B says:

October 11, 2011 at 8:49 am

Great job, Russell!

Jake Naumcheff says:

October 10, 2011 at 1:39 pm

In case anyone is wondering, that's a 250# power clean and Russell is 17 years old and weighs 170#. That's what happens at power lifting.

stacey says:

October 10, 2011 at 1:50 pm

awesome job Russell!!!

Matthew says:

October 10, 2011 at 2:12 pm

No early arm pulling here...It was amazing to watch. Great job Russell!

Ben says:

October 10, 2011 at 3:39 pm

dude what

Way to go Russell!

Tracey says:

October 10, 2011 at 9:59 pm

Russell GREAT job! You are a good athlete no doubt. :) I want to send this pic into Brand X.

Josh Kennedy says:

October 11, 2011 at 12:06 am

Can anybody out there recommend a good place in town to buy coconut oil and coconut milk? Looking for a few items to expand my Paleo diet possibilities, day 11 of the Challenge and eating eggs for breakfast every day. Thanks

Josh Kennedy says:

October 11, 2011 at 12:06 am

Was gonna try EarthFare later today

kristi simmons says:

October 11, 2011 at 12:32 am

We get our coconut BUTTER from EF as well, you should look into that. Mix it w/some coconut mik and add some crunched up cashews...it's almost like ice cream!

Kerri says:

October 11, 2011 at 12:34 am

Kroger has em both

Tye says:

October 11, 2011 at 1:13 am

Go with EF for the oil, the stuff Kroger has is highly refined and questionable. Check the labels to make sure it's unrefined. Check out some coconut butter, Artisana is great stuff, can be found in the same spot as the oil, right next to all the coffee, just before you get to the meat counter.

Thai Kitchen for the canned milk is the best brand I've found, and you can find it most anywhere, but we get it at Kroger.

Larry Lowe says:

October 11, 2011 at 1:40 am

I had to do today's workout at home - Amanda had a 7am meeting.

Tabata double unders = 20, 20, 19, 20, 19, 19, 2, 20

score = 2 booooooo!

I was shooting for 20 each round. This one is a mental challenge. You have to stay completely focused for all 8 rounds. Round 7 I broke and only got 2.

This workout was too quick so I put on my 20lb vest and carried a 20lb medicine ball and a 20kg kettlebell for 800m.

kristi simmons says:

October 11, 2011 at 3:27 am

Amazon is much cheaper. We buy it by the case and it's like $1.20 per can.

DaveC says:

October 11, 2011 at 4:45 am

Wow. 100% honey badger. It wasn't so long ago I deadlifted 250# for the first time

AP says:

October 11, 2011 at 5:46 am

There is only one Honey Badger that takes what he wants and that's TM7. However, this is 100% SISU.

Greg ROJO Scarpa says:

October 11, 2011 at 6:14 am

Russ definitely has some strength and power! He was lifting pretty heavy during totals, so I wouldn't be surprised if he jumped up in weight a whole lot next time it comes around!

Larry Lowe says:

October 11, 2011 at 6:15 am

Ok, I thought it was unbroken double unders each round. this is what happens when you work out at home - you miss the instructions.

Josh Kennedy says:

October 11, 2011 at 6:47 am

Did this one from home this morning, score of 7 (arggh!)
13-20-21-22-19-13-12-7. Rhythm felt apart at the end, did the WOD wearing VFFs, my feet were starting to feel it as well.

Brady says:

October 11, 2011 at 12:53 pm

Liked today's WOD
Scored: 8
22-14-10-13-12-10-8-9

Robert S. says:

October 11, 2011 at 1:23 pm

5x3 Split Jerk
165-175-185-215(1)-215(2)

Then worked technique on squat cleans. Worked up to a heavy single with a 2 count pause at mid-thigh. 195#

Mac says:

October 12, 2011 at 12:04 am

17

23-20-17-18-17-17-17

Tuesday, 11 October, 2011

21 responses to "Tuesday, 11 October, 2011"

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