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Friday, 05 August, 2011

Posted by Mandee on August 4, 2011   |   5 Comments

Warm-up:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

 

Workout:

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments

 

Powerlifting:

3 x 10 Band Good Mornings

4 x 10 Walking Lunges

 

Max Effort Sumo Deadlift

 

5 x 3 Clean Pulls

3 x 10 RDL

3 x 100m Belt attached sled pull w/Kettlebells

 

CrossFit Changed My Life: Sue Pepe“, CrossFit Journal preview video [wmv] [mov]

Breaking it down simply for you: “A Brief History of the CrossFit Games”from Breaking Muscle.


 

5 responses to “Friday, 05 August, 2011”

  1. Jane says:

    Wow! Get it, Kandi!

  2. ragamuffin says:

    L-sit: 6.13 seconds
    Handstand walk: 42 feet (1st attempt)
    CTB weigthed pull-up: 65 pounds
    Snatch: 125 PR

    Could have gone farther on handstand walk. When I reached the cone I tried to turn around and that’s when I lost it. Snatch PR wasn’t pretty but I didn’t drop the weight. Caught it in the bottom, then fell forward on one knee and was able to stand up. Jake said it counts, so I’m gonna take it. 🙂

  3. TGIF says:

    Flat Bench Progression
    135×10
    225×8
    275×2
    315×1
    345xFAIL

    L-Sit: 24:69
    Handstand Walk: Epic Fail
    Scale Handstand on wall hold: 1:10
    CTB weighted: 75 pounds (weak weak today)
    Muscle Snatch (Jake Called it) 185 pounds

    Great job to those who showed at 0600 plenty of room to move around today 🙂

  4. Karen says:

    L-sit: :49:8
    Handstand Walk: 42 feet. Started worrying about what was past the cone and when and how to turn around and lost concentration. Would have liked to have made it farther.
    CTB pullup: 40lb.
    Snatch: 105lb. Concentrated on getting the form and movement fluid and solid.

  5. JM says:

    Iron Tribe Fitness
    5 rounds for time
    10 bar facing Burpees
    10 reps 135 lb front squat
    10 chest to bar pull ups
    100m run

    15:08 rxd
    Great gym amazing people