Wednesday, 7 December, 2011

Posted by Mandee on December 6th, 2011

27 responses

Warm-up: 1 Minute of single unders Group samson stretch Then: 3 Rounds 20 Double-under attempts 8 Ring rows 10 Second handstand hold Workout: 50 thrusters 65/45# 50 Pull ups 30 Thrusters 30 Pull ups 20 Thrusters 20 Pull ups Post time to comments. Powerlifting: A1: Push-press 4 x 2-3 @21x1; Rest 2:00 A2: Muscle-up 4 x AMRAP -3; Rest 2:00 B: Split Jerk- Work up to a heavy single; Rest as needed between efforts C1: False grip pull-ups 3 x 5 @3131; Rest 1:00 seconds C2: Dumbbell bent over row 3 x 12-15/arm; Rest 1:00 "Being the Greatest Left-Handed Arm Wrestler of All Time" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] "How To Build A Garage Gym Rogue Style" - video [wmv] [mov]

27 responses to "Wednesday, 7 December, 2011"

Josh Kennedy says:

December 6, 2011 at 1:05 pm

What kind of sick-o dreamed up this Fran variant?

Casey says:

December 6, 2011 at 1:43 pm

Lol!

Casey says:

December 6, 2011 at 1:43 pm

Lol! Ready to switch back to running yet Josh?

Kerri says:

December 6, 2011 at 1:56 pm

Fran on crack!!!!

DaveC says:

December 7, 2011 at 12:37 am

Last night I completed my first full year of Crossfit (something > 206 WODs). Even though a few of those WODs felt like they were a year long at the midway point themselves, it still seems odd so much time has gone by. Last night I was thumbing through my new CFHSV workout log, looking at the various scoring systems given. It's fair to say I've mostly advanced to the low side of "intermediate". In some ways that seems like a lame accomplishment for a years worth of work, but having done all that work myself, I'll stand by it. I've got a pretty good idea of my weak links, and I'm looking forward to year 2 ans seeing if I can't shore some of those up a little.

AP says:

December 7, 2011 at 12:51 am

Rx'd
12:47

...now that it's over, glad the 40s and 10s are missing.

Josh Kennedy says:

December 7, 2011 at 12:54 am

19:32. Thrusters not a huge deal, but the pullups took some time

Josh Kennedy says:

December 7, 2011 at 12:56 am

Nah, never going back. Love logging some miles, but have drunk deeply of the CF koolaid

Larry Lowe says:

December 7, 2011 at 1:34 am

15:43 RX
OK considering I'm only getting 3-4 workouts per week.

Tim Singleton says:

December 7, 2011 at 1:36 am

I had a hard time raising my arms enough to wash my hair! 19:48 thrusters RX and scale to ring rows. Amazed at elite crossfitters doing this in less than 10 minutes!

Josh Kennedy says:

December 7, 2011 at 2:26 am

I found out it was Dennis B. His punishment will be repeats of the Waterline Trail on Monte Sano until he pukes. Teach him not to screw with trail runners

Josh Kennedy says:

December 7, 2011 at 2:32 am

Who is up for a CF Huntsville team at the 2012 Bourbon Chase Relay? http://www.bourbonchase.com/.

It is a 200-mi relay across Kentucky, run in 12-person relay teams. Running segments vary in distance from 5K to 9mi; on average, each runner covers a distance of 5.5 miles per run and 16.5 in total over the three legs.

Registration opens 2 Jan 2012, max of 250 teams, and it sells out fast. While it is a running event, the real deal is spending quality time with 11 other folks. Good times to be had!

Casey says:

December 7, 2011 at 3:58 am

I am interested. Let me know if you can round up enough people. Sounds fun!

AP says:

December 7, 2011 at 5:55 am

Coolio. Ok Josh, based on this morning's head count and counting Casey we have 6 (me, you, Jake, Courtney, Meghan (she hasn't committed but I am betting she's in)), which is enough to field half our team. I also heard 2 offers from Mandy and Jane to be our DDs so it sounds like each team has drivers (muy importante position). I don't think anyone wants to do a 180+ mile relay race through the hills of Kentucky as an ultra team so we need 6 more CFHSVers to commit.

Will Blankenship says:

December 7, 2011 at 6:08 am

19:39 rxd

Probably a little too early in the "comeback process" to be attempting rx'd wods, but I did it anyway. The Thrusters weren't too terribly bad because of the way they were broken up. The pullups were much slower than they should have been... my butterfly kips went in the crapper quickly.

Fran Cough: Check
Fran Headache: Check
Fran Nausea: Check
Fran Poops: Check
Feel Good about it: Check

Mandee Miller says:

December 7, 2011 at 6:20 am

Aaron!! This is too funny!! If you think you are going to get Courtney to run 16miles you are crazy! She barely makes it to CF these days! Maybe JAKE can run 32 miles and cover Courtney's miles...And I'm pretty sure I was nominated to be a DD, I don't remember the part where I committed!! THIS IS FUNNY!!! And why don't you want me to run on the team?? Huh??? I know I would be a HUGE asset to the team! :)

AP says:

December 7, 2011 at 7:20 am

Haha! I know, but I figured if I called Courtney out on here, she would have to commit. And I'm sorry, I must've heard wrong this morning but I thought you said you would rather drive than run. Heck yeah you can be a runner on our team...but since this race is timed would you be willing run backwards? :)

Lesha says:

December 7, 2011 at 7:53 am

Don't LAUGH OUT LOUD, but if you are willing to take a yogger who promises to train hard, I would like to join the team. I'd also like to be runner #3, because #3 has the shortest distances to cover (I have limits. This isn't a back squat competition!).

Jane says:

December 7, 2011 at 8:00 am

17:14 rx'd. Agree with Aaron that I'm happy those were missing!

Josh Kennedy says:

December 7, 2011 at 8:28 am

James Stranahan is throwing his name in the hat as well...sounds like we have a good group forming up!

AP says:

December 7, 2011 at 8:35 am

In! Both forward and backward yoggers are welcome too! :)

Jane says:

December 7, 2011 at 8:35 am

Josh, I've changed my mind about driving and have decided to run instead. So it looks like a DD position is now available. I'm also signing up Bryant!