Wednesday, 19 October, 2011
Posted by Mandee on October 18th, 2011
15 responses
Warm-up: 20 seconds of Burpees, 20 seconds of Med-ball cleans, 20 seconds of Kettlebell swings; Rest 1:00 x 4 Workout: Five rounds for time of: 155 pound Squat clean, 7 reps 14 Kettlebell swings, 1.5 pood Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB). Post time to comments. Cool-down: 5 minutes of targeted forearm stretches! Powerlifting: A. Push-Jerk - Find a 1RM. Rest as needed between efforts. B1: Weighted Ring Rows 5-5-3-3-1 - 2 @2121; Rest 2:00 B2: Weighted Ring Push-ups 5 x 5-5-3-3-1 @2222; Rest 2:00 C1: Dumbbell Shoulder Press 3 x 5-6 @21x1; Rest 20 seconds C2: Strict Pull-up 3 x amrap - 2 @30x1; Rest 3:00 "The Lumberjack Challenge: Part 2" with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] WOD Demo with Jason Khalipa and Neal Maddox - video [wmv] [mov] [HD mov - download only]
15 responses to "Wednesday, 19 October, 2011"
October 18, 2011 at 1:39 pm
http://youtu.be/WqhVhlEzZbw
October 19, 2011 at 1:01 am
October 19, 2011 at 1:27 am
First round rx, then dropped to 135. Lower back got tight in round 3. I should have scaled even more. Matter of fact, I probably should have stayed in bed this morning.
October 19, 2011 at 2:14 am
3 x 4 Turkish Get-ups
rest 60 secs between sets
Rest 3 min then...
5 Rounds for time of:
20 Pull-ups
400m Run (AFAP)
Rest 5 minutes between rounds
TGUs at 1.5 pood then,
11:08
(2:05/2:12/2:18/2:19/2:14)
All PUs butterflied and unbroken.
CVCF is a solid box, I highly recommend it if anyone is ever in this area of Utah. That said, I can't wait to get back to CFHSV, there's no place like home.
October 19, 2011 at 2:15 am
October 19, 2011 at 3:09 am
Ruby Tuesday now has legit sides on their menu.
Roasted spaghetti squash and grilled zucchini. They even have a "spaghetti" lunch special with marinara and spaghetti squash...I am sure you could add some chicken or something.
They do throw down on the butter but it isn't a miserable choice if you have to eat out.
October 19, 2011 at 3:16 am
October 19, 2011 at 3:38 am
Just a reminder to let me know if you want to join us tomorrow night, 7:15 pm at Surin to wish Steven Perez good-bye. [email protected]
October 19, 2011 at 4:18 am
Thanks for sharing Emily!
October 19, 2011 at 4:54 am
October 19, 2011 at 5:17 am
yes Kerri, their mashed cauliflower is pretty tasty!
October 19, 2011 at 6:33 am
October 19, 2011 at 6:39 am
October 19, 2011 at 8:00 am
October 19, 2011 at 9:11 am