Wednesday, 18 April, 2012

Posted by Mandee on April 17th, 2012

18 responses

Warm-up: 250 Meter row 3 Rounds: 50 Meter run 3 Skin the cats 6 Air squats Workout: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

Powerlifting: A. Shoulder Press - Build to a 1RM B. Deadlift - Build to a 1RM WOD Demo with CrossFit Rocks by Again Faster Equipment - video [wmv] [mov]

18 responses to "Wednesday, 18 April, 2012"

astilbe athelia calomorphic says:

April 23, 2012 at 6:48 pm

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Jake Naumcheff says:

April 17, 2012 at 2:53 pm

VOD:
I lift up my eyes to the hills. From where does my help come? My help comes from the Lord, who made heaven and earth. Psalm 121:1-2

AP says:

April 17, 2012 at 2:59 pm

1700 Swim
Total: 2950 yards
w/u: 300 (100 swim, 200 pull)
Main: Ladder 1 x [100, rest 1:00; 200, rest 2:00, 300, rest 3:00, 400, rest 4:00, 500, rest 3:00 400, rest 2:00, 300, rest 1:00, 200, rest 0:30, 100]
Main splits: 1:29, 3:12, 4:52, 6:41, 8:24, 6:43, 4:54, 3:17, 1:38
w/d: 150 (with fins)

Kerri says:

April 17, 2012 at 3:16 pm

I may whine while we are in the midst of these high rounds WODs, (like Tuesday's WOD), but I REALLY like 'em.... And on Tuesday's WOD, I realized that the count of 20 DU's in a WOD is just perfect!!

Brian says:

April 17, 2012 at 5:17 pm

Has anyone seen a red-handled speed jump rope with athletic tape about the ends of the handle? I really don't wanna pay for a new one!

Tracey says:

April 18, 2012 at 12:23 am

PATRICK!!!!!!!!!!!

AP says:

April 18, 2012 at 2:18 am

0545 ROAD RIDE - Aerobic (L2/3)
Ride 20 mile loop
1:10:03 HR Avg 151, HR Max 168

DaveC says:

April 18, 2012 at 2:43 am

With Slade watching in shock and awe. As was I outside the frame. Any time the bar bends, I'm impressed. Any more weight and it's look like he was wearing an ascot. :)

Jamie says:

April 18, 2012 at 3:15 am

Laura will be leaving us this week. :( She will be missed!!!!

Slade says:

April 18, 2012 at 3:42 am

Slade says:

April 18, 2012 at 3:46 am

Yes, it was an impressive lift. What the camera can't show is the speed in which he did it. Also the way the bar was shaking. It looked like he was going to break the sound barrier or something. But now that I look at it, this was the 385 attempt. I'm thinking of the 365 lift. He almost got this one above. If he hadn't done a complete back squat WOD just before this, I know he would have gotten it.

Kerri says:

April 18, 2012 at 5:08 am

Ver-a ver-a sad.... :( :(

Matthew Hillis says:

April 18, 2012 at 5:22 am

They must not of told this 82 year guy that squating below parallel was bad ;)
http://www.youtube.com/watch?v=oE2BX0ghres

He warms up at 308lbs

David McMillion says:

April 18, 2012 at 5:57 am

WOW...I love that he uses the Sumo Deadlift.

Clair says:

April 18, 2012 at 8:54 am

Laura, you are going to be missed!!!:(

Tracey says:

April 18, 2012 at 12:16 pm

found it. It's in the office.

Josh Kennedy says:

April 18, 2012 at 1:03 pm

21:05 Rx'ed. Love them interval WODs (not really). Nathan, Dr Dave, Mac were just killing it. Lots of grunting and hard work at 1630

Larry Lowe says:

April 18, 2012 at 1:57 pm

Crossfit Woodbridge, VA

work up to 1RM Push Press

=135, 145, 165, 175x, 175 (tweaked the muscle under my scapula on left side - Lowe genetic weakness)

Then

3 rounds:
20 pullups
30 pushups
50 squats

=10:55

Shoulder girdle still sore from the pushup dumbell row workout two days ago.

Wednesday, 18 April, 2012

18 responses to "Wednesday, 18 April, 2012"

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