Tuesday, 20 December, 2011

Posted by Mandee on December 19th, 2011

15 responses

Warm-up: 500m Row 5 Minute AMRAP 5 Ring rows 5 Push-ups 5 PVC Overhead squats Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if you cannot do CTB then COVP pull ups, if you cannot do pull ups then KBS* Rest 15 Minutes WOD 2:3 Rounds for time:

5 Deadlifts

Run

men's weight ranges from 135-280, women's weight ranges from 95-195

run will range from 100m to 400m depending on the deadlift weight

(kettlebell weight is either 16kg/12kg or 12kg/8kg)

"A Phenomenal Experience: Masters Athlete Karen Rackliffe", CrossFit Journal preview video [wmv] [mov] "Defining CrossFit" with Greg Glassman - video [wmv] [mov] [HD mov]

15 responses to "Tuesday, 20 December, 2011"

Tracey says:

December 19, 2011 at 1:34 pm

JOSH! So proud of all my cf kids! You all made a lot of progress. Yes your notebooks and stop watches. Merry Christmas:)

Tracey says:

December 19, 2011 at 1:36 pm

Use* stupid iPhone

Larry Lowe says:

December 20, 2011 at 1:39 am

I wish my front squat look as good as my son's. Great job to all of the coaches that worked with the kids. All three of my kids are stronger physically, but more importantly at their age stronger mentally. Crossfit kids is great for the self esteem. My oldest daughter, Claire, was very excited to be one of the only girls in her grade that can do a pullup.

Larry Lowe says:

December 20, 2011 at 1:40 am

WOD 1: 2:40 RX

WOD 2: 9:09 RX

Still recovering from the deadlifts on Saturday and the split cleans on Sunday. The negative from the split clean = sore bicepts.

Clair says:

December 20, 2011 at 3:51 am

WOD 1: 3:09 with COVP pull up
WOD 2: 4:00 @ 115# with 200 m run

Should have gone up on weight, but all in all got a great workout.

Karen says:

December 20, 2011 at 8:08 am

WOD 1: 3:52 rx'd
WOD 2: 8:32 rx'd

Tasha W says:

December 20, 2011 at 8:18 am

I can't be there tonight. Ugh... Is there still open gym on Fridays? If so, does anyone who can't make it today want to meet me for that to do these WODs?

Ben Jarrell says:

December 20, 2011 at 8:52 am

FWIW, the CFHSV webpage hasn't been loading properly for me for the past few days.

Larry Lowe says:

December 20, 2011 at 10:23 am

Same here. The images on the home page don't load unless you go to the specific day. I'm using Chrome

Jake Naumcheff says:

December 20, 2011 at 10:41 am

Thanks guys! We're working on getting it fixed. It's been going on for a few days now. Hang in there with us while we try to work the kinks out!

Tracey says:

December 20, 2011 at 11:57 am

Great job to all our athletes who came in today and performed great on these wod's. Keep up the hard work and training! We should have a great team for the throw down on Jan. 28th.

Carson says:

December 20, 2011 at 12:26 pm

WOD1: 3:22 (scaled to KB swings)
WOD2: 10:01 (145#, 400m run)

The numbers should get better when I'm healthy. Doing both these WODs after being sick the last two days, probably not smart. Oh well. Probably could have done 195#. Still a killer workout today!

Looking forward to the Throwdown!

Eric says:

December 20, 2011 at 12:55 pm

Sorry could not make it today crazy holiday season. Is it required to do these WODs for placement in the Throw Down? If so when can we make up?

Mac says:

December 21, 2011 at 12:44 am

2:54 rx
6:03 rx

Josh M says:

December 21, 2011 at 6:33 am

thats a great pic and Mac you're still fast :)

Tuesday, 20 December, 2011

15 responses to "Tuesday, 20 December, 2011"

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