Wednesday, 10 July, 2012

Posted by Mandee on July 10th, 2012

33 responses

Warm-up: 2 Rounds: 30 Second single unders Rest 30 seconds 30 Second double-under attempts Rest 30 seconds 30 Second Kettlebell swings Rest 30 seconds Workout: For time: 400 Meter run 50 Double unders 45 Push ups 40 Pull ups 35 GHD sit ups 30 Goblet squats @32/24 kilograms 25 Deadlifts @135/95# 20 Hang Power Cleans @135/95# 15 Push Press @135/95# 10 Wall ball shots @20/14# 5 Handstand push ups Powerlifting: A. Shoulder Press 5-5-5 @21x1; Rest 3:00 B. Power Snatch 10-10-10; Rest 1:00 - all reps are to be TnG, heaviest possible C1. Reverse Hypers 4 x 8-10 reps; Rest 1:00 C2. Kettlebell bottoms up 4 x 10 reps; Rest 1:00 D. Front Lever - 20 reps for quality, not time "Simple Nutrition: Part 2" with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

33 responses to "Wednesday, 10 July, 2012"

Larry Lowe says:

July 10, 2012 at 2:59 pm

Nice Picture. Who is that guy?

Crossfit Woodbridge

20min AMRAP
10 Power Snatch @ 75#
8 pullups
6 30in box jumps
=8+14

I thought I could make it to 10 rounds. FAIL. That was tough. Add to it the fact that I smashed my knuckles on the box on a practice jump. Arm swing initiation and the back of the hand smashed the box. All knuckles are swollen and bloody. Looks like I got into a fist fight.

Marisa says:

July 10, 2012 at 3:47 pm

Ouch.

Josh Kennedy says:

July 10, 2012 at 4:04 pm

Dr. Lowe making the FS look easy...

When asked how your hand got like that, reply with the fist fight story. While "CrossFit accident" is legit, punching the frak out of someone makes for a much more manly story. Embellish further by referencing it to some arcane mathematical argument....:-)

Mandee says:

July 10, 2012 at 4:22 pm

Larry!!!! Rockin' the 0600 shirt!!! I like it!!!

Tracey says:

July 10, 2012 at 5:04 pm

Are those short shorts?

AP says:

July 11, 2012 at 2:53 am

I do believe that was our last short shorts Friday! Memories, memories [sang in my best Ren & Stimpy voice] Oh, those were the days...

Rx'd
25:47
Shoulders are smoked.

Kerri says:

July 11, 2012 at 3:26 am

Please tell me the occasion was Short shorts Friday!!

Tasha W says:

July 11, 2012 at 3:36 am

Be sure to check out the picture on the CF Facebook page of all those bikes lying in the sand facing the same direction in the eerie morning haze. It gave me goosebumps! I cannot believe I am going out of town with my mom this weekend.... The Games are SO fun to watch live!

Carson says:

July 11, 2012 at 3:58 am

Don't tell Brady...he recently bought some short shorts just for Short Shorts Friday! I believe a resurrection just may happen this Friday...

Carson says:

July 11, 2012 at 4:01 am

This WOD killed me. At the 30 minute cut off, I had completed through 14 hang power cleans.

Don't forget, if you want to come out and watch the second day of the Games (Saturday), you are more than welcome! Please sign the sign up sheet at the gym. We'll provide the protein, we just ask that you guys bring the sides/snacks and your own drinks! Directions sheets are also at the gym on the corkboard.

Thanks!

AP says:

July 11, 2012 at 4:43 am

Awesome! I have a feeling it won't die, as much as some people (not me) may want it too. He'll have to keep it alive while we do our water wod Friday's through the summer.

Jane says:

July 11, 2012 at 4:49 am

22:55 rx'd. I don't recommend margaritas night before this WOD, FYI. :)

AP says:

July 11, 2012 at 5:34 am

Twitter tweets(??) tweeting several competitors all ready quiting on the swim and are done for the weeekend! Guess they shoud've been coming to 0600 Water WOD and Shinanigans

EH says:

July 11, 2012 at 6:17 am

A nice welcome back WOD it was taxing to say the least and I still do not have double unders so I went 3x1.

16:15

Didnt go unbroken on barbell work but did split it up in half. Great job 0600!

Carson says:

July 11, 2012 at 8:35 am

I really want to do the swimming WOD, but I can't start that late and still get to work at a respectable time (considering I'm supposed to be at work at 7 every day). Maybe I can convince my body that it would be ok to come on my off days instead of sleeping in...

Daniel Stearns says:

July 11, 2012 at 8:45 am

20:16 rx'd.

Marisa says:

July 11, 2012 at 8:53 am

I'm still unbelievably sore from Monday's WOD. To put it in perspective, it hurts to put deodorant on. At the 25 minute cut off, I had completed 2 of the 10 wall ball shots, rx'd. Tough week. And it's only Wednesday. :)

Marisa says:

July 11, 2012 at 8:54 am

Like a boss. :)

Mandee says:

July 11, 2012 at 10:00 am

19:36 rx'd
Make sure and check your email about the weekend events at CFHSV!!

Mandee says:

July 11, 2012 at 10:01 am

Haha I didn't even notice the shorts!!! How did I miss that?!?!

Tasha W says:

July 11, 2012 at 10:09 am

Marissa, I am SOOOO with you. I can hardly get in and out of my desk chair. My quads hurt when I push on them with one finger. This afternoon is going to be super interesting for me, as well.

Tasha W says:

July 11, 2012 at 10:09 am

ps, DANG IT, I hate it when I misspell your name! Sorry.

Adam Campbell says:

July 11, 2012 at 10:36 am

Nice work Daniel. Sorry I'm going to have to destroy that time.

Larry Lowe says:

July 11, 2012 at 11:02 am

We are way ahead of our time in the CFHSV Swim Team WODs. We are having tryouts again this Friday :)

Marisa says:

July 11, 2012 at 11:32 am

Ha ha!

Marisa says:

July 11, 2012 at 11:34 am

Tasha, you can misspell my name anytime :) And yes, the quads! And my armpits and chest, too!

AP says:

July 11, 2012 at 12:23 pm

CFHSV Sea Anemones! We're considered to be the flower of the CrossFit water wod world. We may look like plants, but we're really meat-eating animals!

Nathaniel says:

July 11, 2012 at 1:02 pm

19:28 rx

Mac says:

July 11, 2012 at 2:09 pm

16:56 rx - great group at 4:30

Jamie not Jaime says:

July 11, 2012 at 2:18 pm

CrossFit Optio at Rucker
4 round for time
75# squat snatch, 9 reps
#175 dead lift, 12 reps
15 ring dips

Deceivingly long...first time using bands for ring dips. Had to turn into power snatches and OHS eventually, deadlifts were fun...36:41

Tracey says:

July 11, 2012 at 2:19 pm

Ok that's crazy !

Ashkan says:

July 11, 2012 at 3:05 pm

So sore from mondays wod too.. 25:28 rx'd today.

David M. says:

July 12, 2012 at 2:57 am

23:30 Rxed...Sub 20 at the handstand pushups. Took 3:30 to get through those.

Wednesday, 10 July, 2012

33 responses to "Wednesday, 10 July, 2012"

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