Tuesday, 14 August, 2012
Posted by Mandee on August 13th, 2012
14 responses
Warm-up: 250 Meter row 200 Meter run 6 Inch worm push ups 100 Meter run 4 Inch worm push ups 50 Meter run 2 Inch worm push ups Workout: A. Deadlift 5 x 3 reps @12x1; B. Three rounds for time of: 8 Power cleans @135/95# 200 Meter sprint C. Evil Wheels - 30 total reps "Muscle-Ups at 10,000 Feet" with Neil Amonson, free CrossFit Journalvideo [wmv] [mov] [HD mov]
14 responses to "Tuesday, 14 August, 2012"
August 13, 2012 at 3:42 pm
August 13, 2012 at 3:45 pm
August 13, 2012 at 4:32 pm
August 14, 2012 at 3:10 am
B: 6:53 with squat-clean variant
C: "Evil Wheels" is an appropriate moniker
August 14, 2012 at 4:10 am
1 x 400m long hill (1:17.86)
8 RFT of 125yd repeats (0.57miles), walk down for recovery
(0:32.5; 0:32.8; 0:33.8; 0:32.8; 0:31.5; 0:31.2; 0:31.2; 0:32.3)
w/u: 2.0 mi easy w/d: 0.5 mi easy
TOTAL: 3.07 miles
No burpees today. Small crowd today, thanks for coming out Casey and Lee, who is becoming a repeat customer. :)
August 14, 2012 at 5:52 am
August 14, 2012 at 5:55 am
250m Row, Rest 1 Min
500m Row, Rest 2 Min
1000m Row, Rest 4 Min
500m Row, Rest 2 Min
250m Row (and then die...j/k)
:55.3, 2:05.7, 4:27.6, 2:05.7, :55.3
Apparently I am much better at pacing my rowing than my running to get my splits perfectly balanced. This wasn't 100% since I'm not 100% yet, but it was a good burner all the same.
August 14, 2012 at 7:06 am
B. 5:04 rx'd
August 14, 2012 at 10:08 am
B. 5:19 rx'd
Unbroken on Power Cleans however the run was another story.
August 14, 2012 at 11:11 am
B. 3:14 rx'd
August 14, 2012 at 11:12 am
B. 5:18 RX'D
August 14, 2012 at 1:54 pm
Ready for Carson and Kerri to come back to full speed!
For those who missed it (everyone), Ben and I rapped at 1630 about having braces twice and copays. What do you know about dentistry? Nathaniel was rapping about reppin' Blossomwood. 1630 is always a party. Slade and his lesions were missing.
August 14, 2012 at 2:03 pm
August 15, 2012 at 2:14 am
4:07 rx'd