Wednesday, 17 Nov, 2010
Posted by Mandee on November 16th, 2010
31 responses
Warm-up:
6 minutes of Balance drills- Cat balance walk, rail walking, accuracy hops. Every "loss" of balances = 5 burpees!
Then,
3x5 Explosive Wall-ball shots
3x5 V-push-ups
Workout:
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Cool-down:
Ankle strength and mobility drill
Post time to comments.
Enlarge image
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
31 responses to "Wednesday, 17 Nov, 2010"
November 16, 2010 at 12:09 pm
November 16, 2010 at 12:57 pm
November 16, 2010 at 1:03 pm
5x1 press: 115#
Then, every minute on the minute for twelve minutes:
2 Backsquats @ 65% 1rm
max rep pushups (release hands at the bottom)
205# squat
Pushups: 22-10-10-10-10-8-9-6-6-8-8-11
As for yesterday's QOD:
Baylor eats very well at home. We have to bribe him with more veggies on regular occasions. His treats are normally honey and fruit or dark chocolate. The biggest problem most parents who are concerned about nutrition face is what the kids eat at school. What they serve at my son's school really crawls all over me. I'm considering telling them his has a grain allergy. I don't have any problems sticking with my nutrition because Kristi eats super clean as well.
November 16, 2010 at 1:51 pm
November 16, 2010 at 2:15 pm
November 16, 2010 at 2:19 pm
We are doing this.
November 16, 2010 at 11:31 pm
For everybody, remember, no one has ever died in a work out from pushing too hard.
RIP Blake,
Thank you.
November 17, 2010 at 12:13 am
I always like to tell athletes and remind myself before performing HERO
WODs the following CrossFit statement I read on the CrossFit Site:
The ultimate sign of respect in CrossFit is the HERO WOD.
HERO WODs are workouts named after members of the CrossFit community killed in the line of duty.
HERO WODs must be treated with RESPECT.
Once you begin a HERO WOD you must do your best to complete it, every rep must be good, you must not complain and you must give everything you have.
This is not much to ask considering what these heros have done for you.
Thank you to every HERO that has given the ULTIMATE SACRIFICE, we are in your debt.
November 17, 2010 at 12:28 am
November 17, 2010 at 12:33 am
November 17, 2010 at 12:58 am
November 17, 2010 at 12:59 am
November 17, 2010 at 1:01 am
3 + 55
It's amazing how much shoulder strength you lose after taking time off.
November 17, 2010 at 1:07 am
November 17, 2010 at 1:31 am
I don't think its as much time off as it is holding a 45lb plate overhead for 90 seconds. That burned my shoulders up leaving little for the HSPUs.
November 17, 2010 at 1:32 am
5×1 press: 55 lbs
Then, every minute on the minute for twelve minutes:
2 Back squats @ 65% 1rm
max rep push-ups (release hands at the bottom)
85# squat - Squats felt awesome.
Don't have my book with me but I stayed steady at 8 push-ups each round. 14 the first round and 10 or 11 the last....thanks for the extra push at the end Josh. I still worm up a little when I start to fatigue and it is tough to keep my core tight the entire time but my push-ups have definitely come a long way.
First CF Football WOD ever...LOVED it. I believe I was the first chick to bust up the boy's only club ;) I would highly recommend more women try it out. We hit two of my weaknesses last night and it felt good to get some work on them both, even if I can't lift my arms today.
November 17, 2010 at 2:21 am
God Speed Major and Senior Chief.
November 17, 2010 at 2:26 am
Always a good thing to know that we've got yet another health care professional in the house! Whew!
November 17, 2010 at 3:34 am
November 17, 2010 at 5:58 am
lunges no weight, 15 Box, 10 WBs, 10 V-push-up
November 17, 2010 at 6:08 am
November 17, 2010 at 6:11 am
November 17, 2010 at 6:36 am
Russell, thanks for making me do v-pu's...freakin hard! Those will help with getting the strict hspu's earlier.:)
November 17, 2010 at 6:51 am
25# (1) / 0# (2,3,4)
15 box
12 WB
10 VPU
November 17, 2010 at 8:03 am
November 17, 2010 at 8:11 am
November 17, 2010 at 8:18 am
November 17, 2010 at 12:45 pm
Tough one. I really don't like box jumps.
November 17, 2010 at 3:49 pm
then
Mini-Nancy 3 RFT: 7:19
Yard Run: Between 250-300 yds (can't remember, gotta remeasure)
95# OHS 10 reps
November 18, 2010 at 8:22 am
November 18, 2010 at 8:23 am