Tuesday, 13 March, 2012
Posted by Mandee on March 12th, 2012
16 responses
Warm-up: 2 Rounds: 10 Calorie row (damper must be set at 10) 4 Burpee broad jumps 6 Kettlebell sumo deadlift high pulls Rest 1 Minute Workout: A. Power clean - 15 Minutes to find a 1RM B. 7 Minute AMRAP 7 Kettlebell swings 32/24 Kilograms 7 Burpees Post load and reps completed to comments. "The Swing: Body Awareness for Hip Extension" with Jeff Martone,CrossFit Journal preview video [wmv] [mov] "CrossFit NYC: 504 Strong" - video [wmv] [mov] [HD mov]
16 responses to "Tuesday, 13 March, 2012"
March 12, 2012 at 3:59 pm
So whatever you wish that others would do to you, do also to them, for this is the Law and the Prophets. Matthew 7:12
March 12, 2012 at 4:47 pm
March 13, 2012 at 2:31 am
w/u: 2 miles easy, w/d: 2 miles easy
Main: 3 x 1600m, rest 5:00, hold splits within 3-5 seconds
5:56, 5:41, 5:39
CFHSV representin' today! Big shout out to Casey, James, Lesha, Carson and Brady for coming out and getting after it this morning. A couple of y'all doing their first ever real deal track workout, great job!
March 13, 2012 at 4:20 am
w/m: 800m ,W/d 400m easy
400m x5,rest 3min inbetween, trying to set a pace and keep it.
2:32,2:21,2:26,2:25,2:21
Seems like a I did keep a pace, a slow pace, but kept it. First time trying this out was fun, so training will continue!
Thanks Aaron
March 13, 2012 at 4:26 am
1) 15 min to find 1RM Jerk - 235 5lb PR
2a) 5X5 Push Press rest 60s - 155
2b) 5X3 Power Clean rest 60s - 175
Pain Threshold Training:
7 Rounds: 10 Burpees, 7 275lb DL; rest 2min. between sets - between 38-41s for all 7 sets
Conditioning:
2K Row at 90% will be done this afternoon
March 13, 2012 at 5:48 am
w/u: 800m, easy. w/d: 800m, easy.
400m x5, 3min rest between. Same as Brady, working on pace setting.
2:32, 2:21, 2:26, 2:26, 2:21.
Plan on making this my regular Tuesday morning thing. Thanks for the extra coaching, Aaron!
March 13, 2012 at 6:30 am
March 13, 2012 at 7:45 am
First power clean attempt = 225... then 235 told me to kiss it's ass for the next 14 minutes. Not my day.
March 13, 2012 at 9:15 am
I enjoyed being apart of the 11:30 class:) with Robert as my coach.
March 13, 2012 at 9:18 am
March 13, 2012 at 9:33 am
March 13, 2012 at 9:47 am
115# PR, i had 120# but my left arm is super slow compared to my right, and i kept dropping it...bummer...next time...
6rds, rxd weight, but did Russian swings bc of shoulder injury...just not 100% yet.
great coaching by Robert, loved having T.Rauer in class with me :)
March 13, 2012 at 9:50 am
March 13, 2012 at 12:40 pm
March 13, 2012 at 1:50 pm
March 13, 2012 at 2:46 pm