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Friday, 08 July, 2011

Posted by Mandee on July 7, 2011   |   29 Comments

Warm-up:

3 minutes of the following: 5 explosive wall balls, 5 rebounding box jumps, 5 russian KB swings.

 

Workout:

Morrison

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

 

Cool-down:

Sit quietly for 2 minutes

 

The 2011 Europe Regional: Part 1“, CrossFit Journal preview video [wmv] [mov]

The 2011 Europe Regional: Part 2“, CrossFit Journal preview video [wmv] [mov]

 

29 responses to “Friday, 08 July, 2011”

  1. Michael Kase says:

    Interesting article on U.S. Obesity Epidemic.

    Lets continue to spread the word fellow Crossfitters, Paleo Zone is the solution!

    http://health.msn.com/healthy-living/articlepage.aspx?cp-documentid=100275061&GT1=31036

    • Patrick says:

      And Mississippi wins again! Alabama barely edging out West Virginia for the second place medal.
      What is it about that state? Every time I read one of these articles… Lowest Rate of High School Graduates, Lowest SAT scores, Highest Incidence of Coronary Artery Disease or Stokes or Infant Mortality, and now Fattest Citizens. Count on good ol’ Mississippi to keep Alabama out of the top spot.
      Georgia used to be a contender for third but it seems they’re getting more squared away.

  2. Eric Hedges says:

    Flat Bench:
    225×12 260×6 270×4 Workout 4 in the Bench progression:

    I will sum it up like this ” I did not finish” Made it through 50,40,30
    Great job Tye you killed it!

  3. Tommy "The Truth" Thompson says:

    Rx’d
    31:23

    I don’t think I stopped hurting until a good 10 minutes after. TRUF, TRUF!

  4. Larry says:

    41:something

    Back locked up in the round of 50. Fought my back the entire time. Had to gut this one out. Looking forward to taking the weekend off. Inspiring work from the rest of 0600 – you all make me want to harder and faster… or just finish like today.

  5. Tye says:

    Bench Press 180(5)-190(5)-200(8)
    20:33 for today RX’d
    Weighted Ring Dips 3X5 @ 50lb

  6. Ben says:

    Last week I posted about how I gained a bout 10 lbs over the course of about two days, and how annoyed I was about it. I’ve been really strict about eating zone/paleo this week, but still no change in my weight. And I never really felt like I had gained any weight in the first place. So this morning I take a look at the scale and I discover that it is miscalibrated and is reading an extra 10 lbs before I even step foot on it. I guess the moral of this story is that if you are going to weigh yourself, make sure it is an accurate scale.

  7. Jane says:

    52:42 (I think). Rx’d. It took forever. I tweaked my back about a month ago so this was the first workout I have done in while that I haven’t felt it hurting. Must of been the yoga 🙂 Also, I really love the CFHSV community- if John hadn’t stayed to push me I would probably still be there trying to finish!

    • Tommy "The Truth" Thompson says:

      “Says I don’t owe him nothing,
      But if he comes back again
      Tell him to wait right here for me
      Or just
      Try again tomorrow
      I’m gonna kick tomorrow
      Gonna kick tomorrow
      Jane says”

      -sorry, I had to finish the first part, before the chorus 🙂 I’ve been waiting a month for you to post. Dr. Baldwin, thank you but I’m not that weird, it’s Jane’s Addiction, “Jane Says”

      • Patrick says:

        Yeah, I caught the reference. Bought “Nothing’s Shocking” in 1988 when CD’s were the next big thing. “Ritual De Lo Habitual” was a better album. Perry Farrell is one of the ugliest dudes, second maybe to Shane MacGowan singer for the Pogues.
        One of my all time favorite complements was: “Yeah, he’s weird. But, he’s our kind of weird.”

        • Tommy "The Truth" Thompson says:

          Haha, for real, Perry’s like the male Medusa, and thanks! You’re a pretty weird dude too! 🙂

  8. Justin says:

    28:55
    Glad it’s over

  9. Ron Wood says:

    Only finished 50-40-30 rx’d at the 35 min cutoff. Still nursing lower back from Badger and a stupid DL Tuesday. Great CF WOD for crazy town.

  10. Robert S. says:

    Made up the front squat/burpee pullup WOD today.

    8:14 rx’d

    My go switch is turned off……

  11. dean says:

    31:22, great WOD today! I loved the 2 mins of quite afterwards, a hour of quite would have been great.

  12. Robb says:

    26:54 scaled reps to 50,20,15,10,5

  13. Dennis says:

    Just a friendly reminder that there is a Powerlifting Class tonight at 6:30pm. I have a pretty potent Deadlift training session for you. Train Hard, Train Smart, Train to Survive! OkieDB Out

  14. Robert S. says:

    FYI… My wife is awesome! She’s one of the toughest chicks
    I know.

    That is all.

  15. Kerri says:

    Active Rest Day= Hot Yoga

  16. Lesha says:

    31:43 – scaled box jumps, WBS and KBS rx’d

  17. Karen says:

    36:54 rx’d. Quite enjoyed the 0600 crew this am! Gonna make more frequent visits, but will still be seeing the 7am crew regularly.

  18. Patrick says:

    Rx’d 41:40
    Note to self: The 4 Krystal Combo meal is not the wisest choice for pre-WOD nutrition.

  19. Steve Price says:

    “sweat-fest” As rx’d 50,40,30,20wb,20bj,2kb @ 42 min. cut-off.

  20. James Stranahan says:

    43:24 scaled 50,40,30,20
    Powerlifting class dl 355(pr) from a deficit