Tuesday, 20 March, 2012
Posted by Mandee on March 19th, 2012
18 responses
*Russell Pugh broke the Madison County High School record in pole vaulting, clearing 13’7”. He also set the meet record for the Huntsville Panther Invitational and a personal best at 14’0”. Awesome work, Russell! Warm-up: 3 Rounds: 200 Meter run 5 PVC Overhead squats 5 PVC Sots press 5 Over the box jumps Workout: A. GHD sit ups - 8 Minutes of practice and instruction. Quarter depth - Half depth - Full depth B. 9-6-3 rep rounds for time of: Snatch Complex (1 Power Snatch + 1 Snatch Balance) Box Jumps 36/30" "Keeping the Goal the Goal" with Matt Swift, CrossFit Journal preview video [wmv] [mov]
18 responses to "Tuesday, 20 March, 2012"
March 19, 2012 at 2:57 pm
March 19, 2012 at 3:09 pm
March 19, 2012 at 3:18 pm
March 19, 2012 at 3:21 pm
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it. 1 Corinthians 10:13
March 19, 2012 at 3:22 pm
March 19, 2012 at 4:18 pm
March 20, 2012 at 2:03 am
March 20, 2012 at 3:27 am
0600 Track - Mixed Intervals
w/u: 2 miles easy, w/d: 2 miles easy
3 x 200m, rest 1:00, hold within 3-5 seconds (0:39.2, 0:38.3, 0:37.8)
2 x 400m, rest 2:00, hold within 3-5 seconds (1:21.9, 1:21.7)
2 x 800m, rest 3:00, hold within 3-5 seconds (2:53.1, 2:54.7)
1 x 1000m, (3:35.3)
Total Track: 4000m
Total Distance: 6.5 miles (1:10:36)
March 20, 2012 at 3:30 am
Jimmy James clocked an 8:13 mile, great job Milkman!
March 20, 2012 at 4:24 am
March 20, 2012 at 4:40 am
March 20, 2012 at 5:19 am
March 20, 2012 at 5:59 am
7:41 Rx'd at 55#
First time doing 30" Box Jumps! :)
March 20, 2012 at 6:54 am
5am: pre-dawn 7mi fartlek run
6am: telecon (ugh!)
9am WOD: Rx'ed in 12:31 at 115#. Got to hang with the ladies today.
Happy Birthday to my lovely wife! Our boys are treating her to some Tommy's tonight!
March 20, 2012 at 8:00 am
BB Gynastics:
1a) 7X2 Hang Snatch High Pull with 1 hang squat snatch - Heavy; worked up to 155
1b) 7X3 Snatch Grip Behind the Neck Push Press - Heavy; worked up to 205 but couldn't bring it down, 200 was the best set of 3
Pain Threshold:
5 Rounds for total time:
Row 250, 25 2pd Vertical KBS; rest 2 min. between rounds
20:25
Rest 10 min.
4X200 Heel to Toe Sled Drags - Heavy, rest 1:1; 100-70-50-60, times were between 3:30-4:00
March 20, 2012 at 8:30 am
March 20, 2012 at 1:36 pm
March 20, 2012 at 3:09 pm
Probably should have done more weight