Wednesday, 20 July, 2011

Posted by Mandee on July 19th, 2011

33 responses

Warm-up: Group med ball toss followed by 3 rounds of "Cindy" Workout: "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments. Cool-down: Roll out with a foam roller for 10 minutes following the workout Powerlifting: 5 x 5 clapping push-ups 5 x 1 fifteen foot rope climbs Speed Bench 2-2-2-2-2-2-2-2-2-2 3 x 10 weighted ring push-ups 3 x 5 parallette handstand push-ups 2 x max repetition bamboo bar bench press "Running Drills: Part 4" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] http://www.youtube.com/watch?v=PEzZ4FhIK38

33 responses to "Wednesday, 20 July, 2011"

Josh McGuire says:

July 19, 2011 at 1:36 pm

Maybe the best pic ever! Girl squats CHAINS! EXCELLENT

Dennis says:

July 19, 2011 at 1:43 pm

I agree! That picture is LEGIT! Excellent Casey

stacey says:

July 19, 2011 at 1:52 pm

OMG!! love this pic!! you are such a beast....

Robert S. says:

July 19, 2011 at 1:57 pm

Coach DB got to it first, but I'm going to repeat it. LEGIT!

Casey says:

July 19, 2011 at 2:13 pm

Yeah I would be scared of me:-)

Robert S. says:

July 19, 2011 at 2:26 pm

Notice the hook grip even when squatting. Coach DB says HOOKGRIP EVERYTHING!

Tracey says:

July 19, 2011 at 2:35 pm

I was there and I missed that crazy "pain cave focus" LOVE IT! Chains do a girl good.:) I TRULY MEAN IT IN A POWERLIFTING WAY!!!!

ErinB says:

July 19, 2011 at 2:36 pm

Awesome pic girl!

Ben says:

July 19, 2011 at 3:11 pm

BADASS

Courtney Meyers says:

July 19, 2011 at 3:12 pm

Yeah Casey, this is badass...I'm jealous.

Josh Kennedy says:

July 19, 2011 at 3:39 pm

We ought to have a "picture of the year" contest at the Christmas. Casey's pic is sure finalist. She is gonna put the hurt box on me next time we're out running a 5k!

Chapa says:

July 19, 2011 at 10:59 pm

Awesome picture and she PR'd by 40lbs @ 135lbs!!! Great work and intensity Casey.

Mac says:

July 20, 2011 at 12:05 am

should make a crossfit poster out of that one!

wiped out says:

July 20, 2011 at 12:49 am

4 rounds at 35:00 cutoff
Splits were: 3:14; 5:37; 6:23; 7:42; DNF

I called down to the engine room for more power but the answer was no!

Prev PR is 23:32. Think I'm overtrained. Nothing left in the tank today. Kind of just stared off blankly into field behind the gym after this wod...

kristi simmons says:

July 20, 2011 at 1:08 am

WHAT??!! Go on witcha BAD self Casey!!

Kerri says:

July 20, 2011 at 1:17 am

Love it Casey!! This.pic.is.HAWT!

Carson says:

July 20, 2011 at 1:21 am

I did "Barb" instead of "Barbara"...
Scaled to half reps:
4:00/3:35/3:57/4:10/4:57 (32:20)
And now I'm dead at my desk.

Meghan says:

July 20, 2011 at 1:54 am

Awesome picture!! Can't remember what my time was...but I do know I just ate my lunch salad at 0830! I'm pooped and hungry:)

Barbara's my bitch! says:

July 20, 2011 at 2:35 am

Barbara : 32 mins 32 secs | (2 mins 18 secs), (3 mins), (3 mins 9 secs), (4 mins 44 secs), (5 mins 21 secs) | Rx'd

Eric Hedges says:

July 20, 2011 at 2:36 am

BTW that picture is CrossFit Legit! Great concentration.

Tasha W says:

July 20, 2011 at 3:23 am

Haha!! GREAT pic, Casey!! So glad to see a strong GIRL pic on the site! Woot woot!

Tasha W says:

July 20, 2011 at 4:06 am

Wow. I got this week's "What's for Supper" meals and this is the first time I've had his eggplant lasagna. O.M.G. I don't eat dairy and this does have cheese in it, so while it's kind of a "cheat" for me, it's..... amazing! It's a four block meal and kinda heavy, so I'm doing it for lunch rather than dinner, but if they have any a la carte, I'm definitely recommending it. BRAVO!

Ben Jarrell says:

July 20, 2011 at 4:41 am

I was thinking about taking a rest day but since we will be on our backs in the powerlifting class it doesn't really count as work.

DaveC says:

July 20, 2011 at 4:57 am

Although me and power aren't natural together in the same sentence, I'm going to venture into the unknown and try this powerlifting thing tonight. Oh, and that girl in the picture up there ... I graduated CF 101 with her. Not that it makes me a cooler dude or more bad or anything ... just sayin'... :)

Ben Jarrell says:

July 20, 2011 at 6:00 am

Dave you will always be a BAMF in my book.

Patrick says:

July 20, 2011 at 6:35 am

Rx: 3:39/3:59/4:39/5:27/4:44. 22:30

Larry Lowe says:

July 20, 2011 at 6:58 am

rx
3:23/4:31/6:52/7:07/6:23 = 27:36

Looks like i started napping in rounds 3-5

Josh McGuire says:

July 20, 2011 at 8:36 am

NICE WORK

Josh McGuire says:

July 20, 2011 at 8:38 am

Confirm - Dave C is a BAMF'n Grandpa

Eric Hedges says:

July 20, 2011 at 8:51 am

My bad I guess I was counting my rest in between LOL
18:32

Cya at Powerlifting tonight!

Josh McGuire says:

July 20, 2011 at 1:09 pm

21:24
2:47-3:23-5:02-4:58-5:24
Had a good first round ha

Stayed for PL class and I was useless however ......
The Bamboo Bar is Legit

Kerri says:

July 20, 2011 at 1:36 pm

Rx'ed-only 3 rds completed
7:13/7:31/10:46-ripped hands=25:30
then did 30 push-ups and 23 sit-ups in 4th rd at 35 min cutoff

dean says:

July 20, 2011 at 3:01 pm

5-4-3-2-1 Heavy Back-squat with as many pull ups as possible immediately after each set.

225lbs/17-245lbs/13-265lbs/16-285lbs(x)/17-295lbs/17

I just didn't feel like doing Barbra in the sauna and needed a strength day anyway so I hit this one up at the Wellness Center.

Wednesday, 20 July, 2011

33 responses to "Wednesday, 20 July, 2011"

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