Wednesday, November 7, 2012

Posted by Mandee on November 6th, 2012

18 responses

Warm up: 400m run Instructor led stretching and agility WOD: A. 20minutes skill work: kettlebell swings and pull ups B. "Helen" 3 rounds for time of: 400m run 21 KBS 24kg/16kg 12 pull ups Powerlifting: A. shoulder press: 1x5 @60%, 1x5 @70%, 1 x max reps @75%, rest 3minutes B. front squat: 1x5 @60%, 1x5 @70%, 1 x max reps @75%, rest 3 minutes C1. 3x10 weighted overhead walking lunges, rest 30seconds C2. 3x15 GHD sit-ups, rest 30seconds

18 responses to "Wednesday, November 7, 2012"

stacey says:

November 7, 2012 at 1:38 am

Rauer! looking awesome!!

i love Helen!! I am so bummed my lower back is injured!! maybe I will get the OK today from dr to do KB swings, running, and PU's?!

that would be awesome :)

AP says:

November 7, 2012 at 2:18 am

Rx'd 8:00

Matched prev PR on 071312. Know I could go sub 7:45, still feeling funky from food poisoning last week and whatever sinus funk is now settled in my throat.

For those of you who care, in my log I have Helen last coming up on the following dates: 3/8/10; 11/29/10; 7/27/11 and 7/13/12

Jeremy says:

November 7, 2012 at 2:31 am

11:24 scaled, not sure you can call what I did on the last 400 "running"...

Andrew says:

November 7, 2012 at 3:15 am

Rx'd 8:23
Slower then my previous PR. Should have had sub 8. Recovering from a stomach virus on sunday and my stomach turned inside out on the last 400.

Matthew Hillis says:

November 7, 2012 at 3:42 am

Scaled to Jumping Pullups and got 9:53. Happy with a sub 10 but that last run about killed me.

Matthew Hillis says:

November 7, 2012 at 3:45 am

Good Luck this Weekend and great job this morning

James Stranahan says:

November 7, 2012 at 5:55 am

Kandahar Crossfit

press 5-5-5-3-3-3
95,95,115,115,115,115

400m run
20 DL 205#
100 abmat situps
20 DL 205#
400m run

16:18 Rx'd

Andrew says:

November 7, 2012 at 6:24 am

Thanks!!! Great work this morning as well!

OkieDB says:

November 7, 2012 at 6:26 am

Wow some really good times so far and exceptional work. Turn and burn on that run as that is the clock killer. Be a bodyweight ninja today. This is a tester, a benchmark, a time you need to go all out and see if you are improving. Push yourself.
Train Hard, Train Smart, Train to Survive! Coach DB out

Clair says:

November 7, 2012 at 7:56 am

So I STUNK it up today on this WOD! Didn't eat this morning and went to the 11:30 class. Big mistake not eating!
17:10 Rx'd. Did it on 7/13/12 Rx'd, 12:30. Very disappointed in my performance! A big huge THANK YOU to Tracey, Adam, and Ashkon for pushing me. Never again will I not eat before a WOD!