Wednesday, 26 Jan, 2011

Posted by Mandee on January 25th, 2011

25 responses

Warm-up-
three minutes of: 20 lunge steps, 5 skin-the-cats

Workout-
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

cool-down-
Work for 2 minutes on each calf using a trigger point ball or roller

GOHEAVY class-
Speed Bench
3-3-3-3-3-3-3-3

"The Home Gym With Pat Sherwood", CrossFit Journal preview video [wmv] [mov]

25 responses to "Wednesday, 26 Jan, 2011"

AmandaJ says:

January 26, 2011 at 12:53 am

Is there "go heavy" today?

Tye says:

January 26, 2011 at 1:02 am

3 Rounds RX'd at 10 minute cutoff due to competition this weekend.

Kristi Simmons says:

January 26, 2011 at 1:05 am

This is the first time I've seen Ryan's stache since the Grand Opening...WOW!!!

Russell says:

January 26, 2011 at 1:15 am

Oops, thanks Amanda. See the above update. Forgot to cut and paste that in before I published the post.

Robb says:

January 26, 2011 at 1:20 am

"food" for thought...

http://www.foxnews.com/health/2011/01/25/wheres-beef-taco-bell-sued-ingredients/

AmandaJ says:

January 26, 2011 at 1:31 am

Thanks!

AmandaJ says:

January 26, 2011 at 1:32 am

Almost makes me wish I could grow one...almost...

Robert S. says:

January 26, 2011 at 1:34 am

Isn't it awe-inspiring?

Tracey Rauer says:

January 26, 2011 at 1:49 am

Scott Rauer rockin that L pull up!

Robert S. says:

January 26, 2011 at 2:23 am

That's COL Rauer to you.....

Rich C. says:

January 26, 2011 at 2:34 am

That 'stache is a legend on its on!

Penelope says:

January 26, 2011 at 3:01 am

Great work from the 6am and 7am classes today!

Larry Lowe says:

January 26, 2011 at 3:01 am

Achy... Doing minimal exercise the next two days to make sure I get over this bug before Saturday.

Brian says:

January 26, 2011 at 3:28 am

Unless someone objects I might back out of the comp on Saturday and just bring my kids in to watch. I'll have my gear ready just in case.

Russell says:

January 26, 2011 at 3:36 am

I'm trying really hard to work out a way with Impulse that EVERYONE can still participate, so don't jump ship yet if you are still interested. I might be able to pull something off. Have your stuff on standby.

Kerri says:

January 26, 2011 at 3:37 am

Blech......Today, I am thankful for leaving Taco Bell behind, along with other not-so-good habits....The 'Beef' Meximelt enjoyment will never be the same.

Interesting that a firm from Alabama is handling the suit.

Robb says:

January 26, 2011 at 9:17 am

2 rounds + 400m at 12mins.

I found the strict pushup form along with the hollow jump or whatever it was to be a nice switch up on burpees. Sucked, but good stuff.

stacey says:

January 26, 2011 at 11:15 am

yeah Ryan shaved the beard down today and that stache is in full effect for the throw down!!

2 rounds at 10:00, subbed rowing for running, and 12#

Robert S. says:

January 26, 2011 at 11:32 am

Rowed 1k at a leisurely pace

Then:
3-3-3-3-3-3-3-3 Bench

135 across the board. Worked on bar velocity.

Rich C. says:

January 26, 2011 at 1:39 pm

2rds +8burpees @ 10min cutoff with 30#db

Penelope says:

January 26, 2011 at 1:44 pm

3 rounds @ 20# (11:00)

Patrick says:

January 26, 2011 at 1:57 pm

Speed Bench 10x3: 135# bar + 50# chain
This felt a bit too heavy, but I was working with Cole and Eric. Their much bigger benchers than I. Putzing around to change the chains length would have taken way too long.

Naveen says:

January 26, 2011 at 2:01 pm

Are you guys varying the grip? In a Westside video, the guys were doing 9x3 speed bench with sets 1-3 narrow (thumb on smooth), 4-6 medium (a thumb length wider than smooth), and 7-9 wide (at the smooth stripe).

Dennis says:

January 26, 2011 at 2:26 pm

Naveen the changing grip principle and reasoning behind was explained to Cole, Patrick, and Eric. This method was not conducted today, but is recommended by Louie to do on varying days or exercises. Hope all is well in Cali and wish you were here for the throw down. Train Hard, Train Smart, Train to Survive! OkieDB Out

Ben says:

January 26, 2011 at 4:41 pm

I have a friend that used to work for that firm, and my old firm handled similar sorts of cases. Fun stuff.

Wednesday, 26 Jan, 2011

25 responses to "Wednesday, 26 Jan, 2011"

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