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Friday, 1 June, 2012

Posted by Mandee on May 31, 2012   |   16 Comments

Warm-up:

5 Minute group med ball toss

10 Minute instructor led agility drills/cone drills

Box jump gauntlet

 

Workout:

A. Rack Jerk 3-3-2-2-1; Rest 3-5:00

B. 1 Minute drills

(max reps of the following in 60 seconds)

Pull ups

GHD sit ups

Back Extensions

 

Powerlifting:

A. Clean – Build to a 1RM (can be squat or power)

B. Clean – AMRAP @90% of part A in 8 minutes

C1. Seated box jumps 3 x 3 tough height attempts; Rest 1:00

C2. Side to side med ball toss 3 x 5 reps per side; Rest 1:00

 

Gut Check – With CFHSV’s own Joe Brasco

16 responses to “Friday, 1 June, 2012”

  1. Marisa says:

    Dean! 🙂

  2. Tracey says:

    Can you say self tanning Dean? Haha ! I know all the tricks to get you a bronze, yet natural glow.

  3. VOD:
    He said to them, “But who do you say that I am?” Simon Peter replied, “you are the Christ, the Son of the living God.” And Jesus answered him, “Blessed are you, Simon Bar-Jonah! For flesh and blood has not revealed this to you, but my Father who is in heaven. Matthew 16:15-17

  4. Dean M says:

    and once again I am pictured just laying there hahaha

  5. Slade says:

    “He’s dead, Jim….”

  6. Larry Lowe says:

    Back Jerk 3-3-2-2-1
    =135-155-175-195-225x-225x (split jerk the last rep and was fully locked out, but couldn’t stabilize the weight)

    Be careful on the re-rack on your back during the 3 and 2 reps. You have to really cushion with your legs or your spine will complain.

    Max rep in 1 min of pullups/GHD/Back Ext
    =40/30/24

  7. Clair says:

    Back Jerk
    65-85-95-95-100-110x-110x ( Just couldn’t lock out at the 110)
    Max rep 60 sec-
    Pull-ups-25/ skipped GHD/Back Ext-38
    My abs are still super sore from “Barbara”!

  8. Carson says:

    Rack Jerk: 95-105-115-125-145x-145(PR)
    Max reps: 5/24/19
    Good workout today. 🙂

  9. Jane says:

    95-105-115-125-140(x)-140(x) just couldn’t get it locked out.

    Subbed strict HSPU for Pullups (hands couldn’t take anymore)
    4/33/37

  10. Will Blankenship says:

    235/36/37/41

  11. Kathleen Morris says:

    Hey CF Huntsville! I was here this week visiting the box. I heard that a group of you ate going to the Games in CA in July. My husband and I were planning on going but need tickets. Do any of you happen to have any extra tickets we can buy from you? Post on here if possible. My email is Kathleen.morris@jonesboroschools.net thanks so much!

  12. Did this one yesterday before the lunch class.
    245-265-285-305(x)-315(PR)
    Got a little squirrely on 305 and just didn’t recover my feet properly. Video of 315# below. Pretty positive I have a lot more here.
    http://www.youtube.com/watch?v=T_AFBcnxH8I&feature=g-upl

  13. Brady says:

    Rack: 135-165-185-205-235 (probably have more, ran out of time)

    Reps: 11/15/17

    first time on GHD’s in a long while, felt ok.

  14. Justin says:

    245/48/29/36

  15. Kristen Brinkley says:

    Jake, nice background music on the lift video. God is GREAT! Oh, and nice lift. I ALMOST stuck 120 yesterday. I figure that is alright for my fourth month at Crossfit.