Tuesday, December 8 2015

Posted by Mandee on December 7th, 2015

34 responses

WOD: A. Strict Press: 10 - 7 - 5 - 2/3 - 1/2 E2:30MOM B. Tabata Something Else Tabata pull-ups Tabata push-ups, strict Tabata sit-ups, ab-mat anchored Tabata squats *The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises* Score = total reps from all 32 intervals; log the breakdown of total reps for each exercise as well. REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out this CFK waiver pdf and send with your child if you have not already done so. CFKids Classes will be held at our old location, 3228B Leeman Ferry Road. We ask parents to walk their children in through the lobby and wait with them there until there class begins. Ages 3-5: 3:45pm-4:10pm Ages 6-9: 4:15PM-5PM Ages 10-15: 5PM-6PM

34 responses to "Tuesday, December 8 2015"

Kobra says:

December 7, 2015 at 2:06 pm

Oooooweee! Now those are some stellar push-ups! Way to show us all how it's done Mary Helen!

Nathaniel says:

December 7, 2015 at 2:54 pm

That's an RX Push-Up CFHSV. Not easily done unless you're bad enough to have two first names.

Eric Hedges says:

December 7, 2015 at 2:54 pm

Mary Helen doing text book push ups! Awesome job!!

Bradley says:

December 7, 2015 at 3:10 pm

Now that's what a push up looks like. Nice work Mary Helen!

Calvin says:

December 7, 2015 at 3:20 pm

A picture perfect push up. Mary Helen killing it as always!

Haley says:

December 7, 2015 at 3:32 pm

Mary Helen with a picture perfect push up!!! This girl is amazing! Can't say enough nice things about beautiful, strong, sweet MH :)

Mandee says:

December 7, 2015 at 3:51 pm

Awesome work Mary Helen! Always focusing on form and technique, always holding yourself to the highest standard, and ALWAYS giving 100%! Keep it up stud :)

Mimi says:

December 8, 2015 at 11:49 am

So glad to see you back at it DB!!!!! Yay!!!

Emerald says:

December 7, 2015 at 6:10 pm

Mary Helen always setting the bar high. So lucky to have such a great friend!

Regina says:

December 7, 2015 at 11:39 pm

One of the athletes I admire the most, killin' it on the track AND in the gym, all while staying humble. Way to go, MH!

Courtney says:

December 8, 2015 at 12:28 am

Mary Helen! How do you make everything look so elegant!

Allison says:

December 8, 2015 at 2:28 am

So awesome Mary Helen! A lovely strong young woman. Check me on this but I'm sure Tabata is Japanese for "sucka".

Dani says:

December 8, 2015 at 4:06 am

Mary Helen!! I admire this girl in just about every way. Courtney is right, you make everything look elegant! Keep up the outstanding work! I will keep admiring :)

Calvin says:

December 8, 2015 at 4:56 am

A.10@115-5@135-4@135-2@145-1@150
B. 332 Rx (57-66-104-105)

Nathaniel says:

December 8, 2015 at 6:03 am

Open Gym - Yeaterdays WOD - Dropped Lung :

A. 250(10) - 305(7) - 325(5) - 345(1) - 345(1)

B. 11:10 rx

George C says:

December 8, 2015 at 6:07 am

A) 105(10)-120(7)-135(3x)-135(3)-145(2)
B) 311 Rx

Calvin says:

December 8, 2015 at 8:32 am

WOW!

Eric says:

December 8, 2015 at 9:28 am

A. 155(10)-185(7)-205(5)-215(3)-235(X)
B. 235 pull-ups, push ups, sit ups... no squats

Eric says:

December 8, 2015 at 9:28 am

SMOKING TIME!

Mandee says:

December 8, 2015 at 9:31 am

Yesterday's WOD:
Back Squats: 10@170 - 7@205 - 5@220 - 2@235 - 1@245
Dropped Lung: 13:03 rx

Heath Sharp says:

December 8, 2015 at 10:00 am

Strict Press -
135x10 145x7 185x5 205x3 225x1

Had every expectation of doing "Dropped Lung" n Tabata back to back... Needless to say, I didn't make it to Tabata...

13:27 RX

Bradley says:

December 8, 2015 at 10:10 am

Yesterday's WOD:
Back Squat - 205(10) - 255(7) - 270(5) - 285(3) - 300(2)

Dropped Lung-12:22 Rx

Mary Helen says:

December 8, 2015 at 10:14 am

Thanks for all the kind words! y'all are way to nice.

CoachDB says:

December 8, 2015 at 11:00 am

Mary Helen that's my girl!! Displaying great upper body strength and core control. Erica I see you too, you rock solid star!

Strict Press with dumbbell press as well to help ensure independent shoulder development.
10 @75lbs and 10 DB press at 25lbs
7 @95lbs and 10 DB press at 30lbs
5 @115lbs and 10 DB press at 30lbs
3 @135lbs and 10 DB press at 30lbs
2 @155lbs and 10 DB press at 30lbs

WOD =
Pull-ups = 64
Push-ups = 87
Sit-ups = 101
Air Squats = 114
TOTAL = 366 rxd

First time to butterfly, we will see how I feel tomorrow after butterfly, strict press and push-ups.

REST 15min

Engine or Speed endurance work
6rds of 5 Box jumps 30” and 200m sprint
Rest 2min between rounds
**Goal is sub 1min each round

59sec - 59sec- 57sec - 57sec - 55sec - 55sec

CoachDB says:

December 8, 2015 at 11:09 am

OFF the Chart.

CoachDB says:

December 8, 2015 at 11:09 am

Way to run Magnificent. OFF the Chart as well!

Jeremy M says:

December 8, 2015 at 11:16 am

Dang Dennis!! Great work!!

Mimi says:

December 8, 2015 at 11:19 am

A: 50(10)-65(5)-70(3)-70(3)-75(1)
B: 286 rx
Picture perfect push ups Mary Helen!!!

jamie cherrypicker says:

December 8, 2015 at 11:29 am

MH always looking smooth!
A.95(10)-120(6)-125(4)-130(2)-145(1)
B. 28 (some not chin over bar), 36, 66, 68 (as low as possible) =198 scaled. Knee felt better than it has in a while, so happy with squats.

Jeremy M says:

December 8, 2015 at 11:30 am

11:30 Class:
A: 105(10)-135(7)-145(5)-150(3)-160(1)
B: pull-ups=72/push-ups=82/sit-ups=105/air sqts=117...total=376, RX
Open Gym:
A: PCx2+SJx1 techwork, work wt-135/155/185/200
B: PowerSnatchx2 off blocks, power position, work wt-95/115/135/145
C: 5x5 BB good mornings, 135#across
D: wod: 17:56

-Mary Helen, sweet as can be, looking like a pro...I mean is a PRO!

Sam W says:

December 8, 2015 at 12:27 pm

A) 130(10)-150(7)-160(5)-175(2)-180(1)
B) 68-58-76-128 = 330 Rx

Justin says:

December 8, 2015 at 1:09 pm

120(10)-150(7)-155(4)-165(2)-175(x)
106/99/110/146=461

Jeremy M says:

December 8, 2015 at 1:52 pm

Dang dude! You weren't suppose to square your totals....IMPRESSIVE!

Andrew says:

December 8, 2015 at 2:33 pm

At home:

Dropped lung 11:52 rx

Thought about doing tabata afterward...I will make it up tomorrow.

Tuesday, December 8 2015

34 responses to "Tuesday, December 8 2015"

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