Wednesday, August 29, 2012

Posted by Mandee on August 28th, 2012

34 responses

Warm up: 200m run Instructor led kettlebell work 3 rounds 5 ball slams 10 lunges WOD: 21-15-9 unbroken KBS 2/1.5 unbroken WBS 20/14 Powerlifting: 3 x 5 bench press @ 85% 1 RM, rest 3 min 3 x 5 clean @ 85% 1 RM, rest 3 minutes 3 x 10 reverse hypers, rest 30 seconds 3 x 15 GHD sit ups, rest 30 seconds

34 responses to "Wednesday, August 29, 2012"

Mac says:

August 28, 2012 at 3:14 pm

awesome picture!

Tracey says:

August 28, 2012 at 3:25 pm

Fred!!!!!!!!!!!!!

Mandee says:

August 28, 2012 at 4:09 pm

I love this picture! :)

AP says:

August 29, 2012 at 3:08 am

Rx'd 4:38

Cameraman has some wicked skills!

Nathaniel says:

August 29, 2012 at 3:36 am

4:38? We gotta start posting a speed limit on these things or somebody is gonna get hurt.

Slade says:

August 29, 2012 at 4:19 am

Looking good, Fred.

Clair says:

August 29, 2012 at 5:38 am

Awesome picture!
5:34, Scaled to 16kg and 10# WBS.

David M. says:

August 29, 2012 at 5:49 am

Glad I didn't go "commando" that day.

Larry Lowe says:

August 29, 2012 at 6:02 am

5:13 RX

Robert S. says:

August 29, 2012 at 6:09 am

Strength Work:

Squat Snatch
10 minutes to build to a heavy single:
155. Caught 165 twice, but lost it forward. Thanks to Tracey for the coaching!

Then:
HBBS-3-3-2-2-1-1-1:
275-295-315-315lbbs-335-345(x)-325
Roughly 92% of my LBBS which is not too bad

Today's WOD:
4:48 rx'd

Ron Wood says:

August 29, 2012 at 6:11 am

I talked with my buddy in CrossFit in Bham yesterday and his friend was racing through toes to bar for the fastest time and lost his grip due to sweaty hands. He's in ICU and may not make it. Again Faster isn't always better. I will be going slower than I already go - if that's possible.

Nathaniel says:

August 29, 2012 at 6:27 am

That's horrible. I was joking obviously but you are absolutely right - safety before speed always.

David M. says:

August 29, 2012 at 6:51 am

That's exactley why I use the opposing grip for TTB and knees to elbows. Awful.

Tracey says:

August 29, 2012 at 7:08 am

Ron, the good news is your safe, bc you refuse to link anything on the pull up bar. :)

Ron Wood says:

August 29, 2012 at 7:59 am

And now you see why - with my lack of coordination no telling what would happen to me

Kerri says:

August 29, 2012 at 8:06 am

We can see right to your......soul, David......

Heard about the fall at Iron Tribe yesterday.
It could/can happen to any of us....
Let's keep this family in our thoughts and prayers.
Here's the Caring Bridge site with updates.

http://www.caringbridge.org/visit/bradhawley

Slade says:

August 29, 2012 at 8:56 am

Oh it's his soul....I wondered what that was staring at me...

So sorry to hear about Brad. :(

Teresa says:

August 29, 2012 at 9:17 am

looking good Fredward...not sure what your doing with you lips!

scott ohanian says:

August 29, 2012 at 9:19 am

hello,
i'm a new member here at crossfit huntsville.
unfortunately, i just got stuck with a school meeting and i'm going to miss class tonight. i plan on doing the WOD at my local gym, if possible, ..but what is a WBS ? it's not on the crossfit.com's acronym list.
any help is appreciated.
thanks!

Lost in the Woods says:

August 29, 2012 at 9:23 am

Wall Ball Shots

Slade says:

August 29, 2012 at 10:04 am

Would you call that a "Wall Ball Shot???" :)

Nathaniel says:

August 29, 2012 at 10:12 am

If you have never done a Wall Ball Shot :

1 - Stand with ball in rack or front squat position facing a wall with feet roughly 8-12 inches from wall.

2 - Preform an air squat with the ball in the rack position.

3 - Stand out of the squat position with explosive force into a slight jump and at the same time toss the ball up and into the wall.

4 - CATCH THE BALL! Repeat again and again. Enjoy!

Balls and Bells! says:

August 29, 2012 at 10:27 am

4:42 Rx'd

I liked the threat of having to start the count over if you dropped the ball or stopped moving. Great motivation to push through!

Balls and Bells! says:

August 29, 2012 at 10:28 am

Great time!

Fred says:

August 29, 2012 at 10:34 am

Thank you Teresa! That's a brand new CF lifting strategy. Biting your lips real hard gets the adrenaline up and it guarantees a 10 pound PR! ha

Tracey says:

August 29, 2012 at 11:05 am

A.M.
dynamic effort jerks 8x3
bench press 10x1
kept these lighter and focused on speed, due to the shoulder soreness from yesterday.

Then, TODAYS WOD= 5:00 as rx'd

THEN followed up with a fantastic massage at Terrame'!!! Our new member, Cynthia Park is a massage therapist there. She is really good! So get your broken bodies over there :)

steve price says:

August 29, 2012 at 11:20 am

5:57 rx'd

steve price says:

August 29, 2012 at 11:24 am

Here again, you impose your will on this strength to bodyweight notion!! Great job AP.

scott ohanian says:

August 29, 2012 at 11:31 am

thanks!

Greg Scarpa says:

August 29, 2012 at 12:30 pm

How's the shoulder feel Tracey?

David Mc. says:

August 29, 2012 at 1:10 pm

4:20 Rx, I'll steal his thunder and post that Nathaniel did it in 3:29. Beast.

Tracey says:

August 29, 2012 at 3:08 pm

Getting better every day

Nathaniel says:

August 29, 2012 at 3:15 pm

Thanks! Nice work yourself dude and thanks for the coaching.

Kerri says:

August 29, 2012 at 11:02 pm

Wooo hooo 1630!
Way to go guys! Didn't check the board once all the times were posted! 4:28 rx'ed.

Wednesday, August 29, 2012

34 responses to "Wednesday, August 29, 2012"

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