Wednesday, 10 August, 2011
Posted by Mandee on August 9th, 2011
37 responses
Warm-up: Partner assisted hamstring stretch followed by 3 minutes of the following: 5 pvc pipe deadlifts, 5 Handstand kick-ups Workout: 5 Rounds each for time of: 10 Heavy touch and go Deadlifts AMRAP Handstand push-ups Rest 5 minutes between rounds Add weight to deadlift each set Cool-down: 10 minute squat test Powerlifting: Row sprints 3 x 5 Clapping push-ups Max Effort Bench Press 5 x 3 Ring handstand push-ups 3 x 5 Weighted pull-ups Max reps @ 50% of 1RM "Behind The Scenes: Part 1" by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov] Games Vault: Womens Rope/Clean, Heat 5 - video [wmv] [mov]
37 responses to "Wednesday, 10 August, 2011"
August 9, 2011 at 2:13 pm
August 9, 2011 at 3:02 pm
August 10, 2011 at 12:10 am
August 10, 2011 at 1:13 am
August 10, 2011 at 1:19 am
August 10, 2011 at 1:32 am
Suprised with my left shoulder today, felt great. Last Wednesday I thought I had screwed it up again when I attempted to kick up on the wall.
August 10, 2011 at 2:20 am
August 10, 2011 at 2:33 am
August 10, 2011 at 2:56 am
The rare day when I did not totally suck at something. Take it when I can get it. Like the programming Jake. The rest periods force max effort and fast recovery. No more coasting thru a chipper. Nice.
August 10, 2011 at 3:33 am
August 10, 2011 at 4:00 am
135-230/39 strict
August 10, 2011 at 4:27 am
August 10, 2011 at 5:14 am
August 10, 2011 at 5:16 am
August 10, 2011 at 5:17 am
August 10, 2011 at 5:31 am
Great programming no coasting in these workouts its all out effort and Jake will call you out if you're going to light!
August 10, 2011 at 5:32 am
August 10, 2011 at 5:55 am
August 10, 2011 at 6:16 am
http://www.youtube.com/watch?v=OaTO8_KNcuo
August 10, 2011 at 6:51 am
First WOD in a cpl weeks...DL felt good but I think my HSPU were lacking
August 10, 2011 at 7:16 am
August 10, 2011 at 7:42 am
August 10, 2011 at 8:04 am
August 10, 2011 at 9:16 am
125-165/ 89 band HSPU. Liked doing the band HSPU--made me concentrate on "hollow rock" aspect of the HSPU.
August 10, 2011 at 11:55 am
August 10, 2011 at 11:59 am
August 10, 2011 at 12:06 pm
Addition was an issue this morning but it made my results better than I would have thought to try so it was a helpful blunder. Took me until round 3 to figure out that I was at 195# instead of 175#. Increases were much smaller in rounds 4 and 5!
August 10, 2011 at 12:07 pm
August 10, 2011 at 1:03 pm
Max Effort Bench Press
275x1
315x1
340x1
350x1
355x FAIL
Weighted Pull ups 5x3
45x3
75x3
45x3
Body Weight x3
Max Rep 50% of Bench
175x26
August 10, 2011 at 1:11 pm
August 10, 2011 at 1:13 pm
August 10, 2011 at 2:16 pm
Also did powerlifting afterwards. Bench 125# (PR!) Thanks Casey for being my spotter and way to go on getting your PR too!
August 10, 2011 at 2:29 pm
August 10, 2011 at 2:42 pm
August 10, 2011 at 4:28 pm
August 10, 2011 at 11:14 pm
August 11, 2011 at 12:44 am