Wednesday, 15 February, 2012
Posted by Mandee on February 14th, 2012
20 responses
Warm-up: Spend 5 minutes reviewing rowing technique Row 150 Meters 3 Rounds: 20 Walking lunges 5 Pull ups/Ring rows 10 Active ROM leg swings/side Workout: A. In 8 Minutes build to the heaviest possible single Weighted Pull up. Then..... Three rounds for time of: Row 1000 meters Run 800 meters Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys 21:44, Kevin Montoya 22:53. Post time to comments. Powerlifting: A. Bench Press 5 x 2-3 @30x0; Rest 4:00 B. EROM HSPU - 1 rep every 20 seconds for 10 minutes. C1. Ring dips 3 x AMRAP -2 @21x1; Rest 1:00 C2. Ring rows 3 x AMRAP -2 @21x1; Rest 1:00 "A Correlate Test for Hip Flexibility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov] Congratulations to CFHSV's Bryant Adams for placing 29th out of 115 competitors this past weekend at Garage Games One! Great job Bryant!
20 responses to "Wednesday, 15 February, 2012"
February 14, 2012 at 2:18 pm
February 14, 2012 at 2:30 pm
February 14, 2012 at 2:32 pm
February 14, 2012 at 2:48 pm
February 14, 2012 at 2:49 pm
Looking good Tim!
February 14, 2012 at 3:52 pm
February 15, 2012 at 2:14 am
That was rough.
Tim, That is a nice looking 50lb pr!
February 15, 2012 at 2:50 am
Looking good Tim, and great job Bryant. Looking forward to seeing what you can do in the open this year.
February 15, 2012 at 3:09 am
My two least favorite things to do in a WOD! Thanks for the coaching Robert and thanks for the push John and all my 7:00 a.m. friends!
February 15, 2012 at 3:11 am
February 15, 2012 at 3:19 am
60# pull up (#5 PR) then 29:26 on the row/run. This girl is not a runner...or a rower! Thanks for the coaching, Robert and to John for pushing us that last round.
February 15, 2012 at 3:53 am
February 15, 2012 at 4:00 am
February 15, 2012 at 4:22 am
Felt like fatigue from over training was setting in so wore my HR monitor to stay in proper training HR zone.
Zone 3.5 (85-89% of MHR, 169-175)
HR Avg for wod: 171
Splits(HR Avg): 7:36(166); 7:54(171); 7:32(176)
February 15, 2012 at 5:02 am
60#/28:13
I felt like I stayed consistent in my rowing but my running times dropped off.
February 15, 2012 at 6:09 am
February 15, 2012 at 9:47 am
[email protected]
February 15, 2012 at 12:04 pm
31:44 rx
February 15, 2012 at 12:43 pm
February 15, 2012 at 12:47 pm