Wednesday, 07 September, 2011

Posted by Mandee on September 6th, 2011

24 responses

Warm-up: 10 minutes of active ROM hip, sprint, and change of direction drills Workout: 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47. Post time to comments. ****Cool-down:**** 10 minutes of instructor lead foam rolling Powerlifting: 5 minute row 3 x 5 Ring dips Max Effort Close Grip Bench 1-1-1-1-1-1-1 Rest 10 minutes AMRAP CGBP 85% of 1RM @ 30x0 A1: Barbell bent over row @ 2121 5 x 10-12; Rest 10 seconds A2: Ring push-ups AMRAP -3 @ 2222; Rest 2:00 x 5 "Cycling Basics: Part 3" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] WOD Demo from the 2011 Summer Affiliate Gathering - video [wmv] [mov]

24 responses to "Wednesday, 07 September, 2011"

Rich C says:

September 7, 2011 at 7:06 am

7:02 @95lbs

Brady says:

September 6, 2011 at 1:36 pm

Awesome pic of your arm Carson! Woohooo!!

Larry Lowe says:

September 7, 2011 at 1:14 am

7:53 @ 95lbs

lower back got tight. After a few different targeted movements Jake pointed out that I have no glute strength. Bring on the strength workouts.

Clair says:

September 7, 2011 at 1:54 am

4:31 @ 55lbs

Scaled to 10-8-6-4-2 and shouldn't have scaled the reps so I did more for an additional 3 minutes. Next time I will listen to you Gus!

Tasha W says:

September 7, 2011 at 6:39 am

Day two back on the wagon.... yesterday was easy, but right about now a "sweets" craving is trying to creep it's way in.

I'm downing water as fast as I can & trying to stay busy!

Matthew says:

September 7, 2011 at 6:48 am

7:50 @ 95lbs

My lungs were on Fire this morning with the pace of this workout.

Eric Hedges says:

September 7, 2011 at 7:38 am

Should have Rx'd

5:25 @113lbs

Tri-Workout:

Dips 4 Sets 25@BW, 15@BW+45lbs, 10@BW+90, 35@BW

Close Grip Bench: 3 sets 20@135lbs, 15@225lbs, 13@225lbs

Just a quick invitation to CrossFit prayer group breakfast at Cracker Barrel every Wednesday at 8:00. It has a little of everything prayer, scripture readings, discussion and some great breakfast!

Justin says:

September 7, 2011 at 7:45 am

7:25 rx'd

Ben Jarrell says:

September 7, 2011 at 9:22 am

My schedule has just been crazy so I haven't been eating on time. I missed lunch again today. Not good for zone. No I
ll probably eat a Cliff bar since thats all I've got at the office.

Eric Hedges says:

September 7, 2011 at 9:32 am

err 115lbs.

Ben Jarrell says:

September 7, 2011 at 9:38 am

http://www.marksdailyapple.com/gerd-symptoms-causes-natural-remedies/

If you suffer from GERD or chronic heartburn, check out this article. When I started eating paleo, my symptoms got much better. When I stray from the diet, I get heartburn again.

Karen says:

September 7, 2011 at 10:11 am

Did this one at home. Found out the stopwatch function on my phone stops working if I get a phone call. It is so disheartening to finish a workout and see the stopwatch at 0:00 (and yes, I did START the timer). So I have no idea what my time was but did the workout rx'ed.

Ron Wood says:

September 7, 2011 at 11:56 am

7:38 @ 95lbs
Can't stop coughing

Kerri says:

September 7, 2011 at 12:09 pm

6:59-Rx'ed Total post WOD Fran lung!
A deceptively tough WOD!
Good to see the 0700 fellas.... Glad you came to throw down with the 1630 crew!!

Craig Herr says:

September 7, 2011 at 12:46 pm

5:24 @95 lbs.

Enjoyed hanging with the 4:30 folks.

Patrick says:

September 7, 2011 at 12:58 pm

5/3/1 Press: 95(5)-115(5)-135(8)
WOD: Rx: 7:09 My strategy of PC in sets of 6's fell apart after the first round.

Okay make sure I understand the tempo prescription:
The first # is the eccentric phase of the lift, second # pause, third # is concentric phase, fourth # is pause.
Bent over row 2121 5 x 10-12 means: 2 count lowering bar, 1 count pause at bottom, 2 count raising bar, 1 count pause at top, 5 sets of 10-12 reps. Resting 10 sec between sets. Is that correct?

Ring Push Up AMRAP -3 @ 2222: 2 count down, 2 count at bottom, 2 count up, 2 count at top
Not sure about the -3, unless it's as many reps as possible stopping 3 rep from failure.