Wednesday, 25 April, 2012
Posted by Mandee on April 24th, 2012
24 responses
Warm-up: 400 Meter run 2 Rounds: 6 Dumbbell thrusters 5 Dumbbell floor levers 2 Dumbbell manmakers Workout: A. Front Squat - 10 Minutes to work up to a tough double B. 4 Rounds 9 Pull ups 9 Ring dips 9 Front Squat 155/105# Powerlifting: A1. Bench Press 4 x 4-5 reps @21x1; Rest 3:00 A2. Weighted Pull up 4 x 4-5 reps @30x0; Rest 3:00 B1. Weighted Ring Dips 3 x 8-10 @2121; Rest 2:00 B2. False Grip Ring Pull ups 3 x AMRAP @21x1 (must touch chest with the rings); Rest 2:00 "Fight Training and CrossFit Regionals" with Jason MacDonald, CrossFit Journal preview video [wmv] [mov]
24 responses to "Wednesday, 25 April, 2012"
April 24, 2012 at 3:42 pm
April 24, 2012 at 4:17 pm
w/u: 300 (100 swim, 200 pull)
Main: 3x500 Tempo @ L3, R: 2min
8:43, 8:44, 8:45
w/d: 1x300 kick, rest 30sec; 1x150 (with fins)
Total: 2250
April 25, 2012 at 2:09 am
S/W
Spend 10min finding a tough 2rep SQT Clean
= 205lbs can pull 225lbs but front squat limiting factor (front squats need work)
WOD
4 rounds
9 pull ups
9 ring dips
9 front squat 155/105
Rxd = 9:48 once again front squats killed me and had to be broken up
A/W
2, 1 minute sets of new Army rowers for abs 30 each set
Glad to be back:)
April 25, 2012 at 3:06 am
You've got a gym full of fans cheering for you the entire weekend!!!
April 25, 2012 at 3:39 am
April 25, 2012 at 3:59 am
Keep those hands healthy.
April 25, 2012 at 4:33 am
The Competitor’s Creed
I am a Christian first and last.
I am created in the likeness of God Almighty to bring Him glory.
I am a member of Team Jesus Christ.
I wear the colors of the cross.
I am a Competitor now and forever.
I am made to strive, to strain, to stretch
and to succeed in the arena of competition.
I am a Christian Competitor
I face my challenger and as such, with the face of Christ.
I do not trust in myself.
I do not boast in my abilities or believe in my own strength.
I rely solely on the power of God.
I compete for the pleasure of my Heavenly Father,
the honor of Christ and the reputation of the Holy Spirit.
My attitude on and off the field is above reproach - my conduct beyond criticism.
Whether I am preparing, practicing or playing;
I submit to God’s authority and those He has put over me.
I respect my coaches, officials, teammates and competitors out of respect for the Lord.
My body is the temple of Jesus Christ
I protect it from within and without.
Nothing enters my body that does not honor the Living God.
My sweat is an offering to my Master.
My soreness is a sacrifice to my Savior.
I give my all – all of the time.
I do not give up. I do not give in.
I do not give out. I am the Lord’s warrior –
a competitor by conviction and a disciple of determination.
I am confident beyond reason because my confidence lies in Christ.
The results of my efforts must result in His glory.
LET THE COMPETITION BEGIN.
LET THE GLORY BE GOD’S.
April 25, 2012 at 4:41 am
Also, you can follow the action as they update it on Twitter at: @CFGSouthEastReg
April 25, 2012 at 4:50 am
But far be it from me to boast except in the cross of our Lord Jesus Christ, by which the world has been crucified to me, and I to the world. Galatians 6:14
April 25, 2012 at 5:18 am
175# x2 FS. 185# pr for 1RM woot!
Metcon 8:27 thanks Mandee for making me chase after you;)
Box jump accessory work later.
April 25, 2012 at 6:08 am
failed at 195. I am a weak squatter. This is my goat.
April 25, 2012 at 7:35 am
April 25, 2012 at 7:40 am
Fun time at the 9am class....as always! :)
April 25, 2012 at 8:03 am
April 25, 2012 at 8:58 am
April 25, 2012 at 9:15 am
Aerobic Ride from Adtran
17.5 miles, 0:56:41 (18.6 mph)
April 25, 2012 at 9:38 am
April 25, 2012 at 10:12 am
Men have always fought harder in every arena when they have had something worth fighting for. For me, that something is Christ, first and foremost. And just so we're clear, Christ doesn't need anything I have to offer. However, he allows me the strength to give freely everything I do to honor his name. So, this weekend my aim will be to honor Christ with all my actions. Win, lose, or whatever the outcome may be. He has equipped me well and made me competent for every good work (2 timothy 3:17). For this reason alone I attack this weekend with confidence.
Now..... it's time for the fun to start!
April 25, 2012 at 10:26 am
Good luck, Jake! We are cheering for you from here! Have fun too!
April 25, 2012 at 1:07 pm
I need to work on my ring dips!!!
April 25, 2012 at 2:29 pm
7:13 Rx'ed
Slade was bringing the heat tonight as well.
April 25, 2012 at 4:26 pm
April 30, 2012 at 5:57 pm
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