Friday, 10 February, 2012

Posted by Mandee on February 9, 2012   |   23 Comments


Bench Press




A. Power Snatch 1.1.1. x 3 sets; Rest 3:00

B. Power Snatch 1.1. x 2 sets; Rest 4:00

C1. Deadlift 2-2-2 @13×1; Rest 10 seconds

C2. HSPU 3 x AMRAP; Rest 3:00


Band Sprints” with CrossFit Football, CrossFit Journal preview video [wmv] [mov]

Look for a cameo appearance of our very own Coach DB!

23 responses to “Friday, 10 February, 2012”

  1. Mandee miller says:

    Looking good Meghan!!!!!

  2. Matthew says:

    I wanted to let everyone know about a local cross country 5K I am helping to put together. All the proceeds go to a local mission orinizarion called Mission Firefly. We provide weekend meals to over 200 elementary school students each week.

    The registration forms are on the table and you can also register online at http://www.missionfirefly.org

    You can also email me directly matthew@matthewhillis.com

  3. Lactate Burn says:

    One quick note on yesterday’s video WOD and the pain that accompanies these 1-3 minute lactate burns. Most of us view lactate as a nuisance because of the pain/burn associated with it; however, it actually allows glycolysis to continue making ATP for the work of the cell. Otherwise, the ATP production by glycolysis would stop. What is the bottom line of what I am saying. Learn to embrace the suck, fight through it and smoke the competition.

    • Bryant says:

      Good to know!!!! Consider the suck embraced!

    • Josh Kennedy says:

      Yes, Lactate Threshold (LT) can be shifted with purposeful, specific training protocols. That WOD was an example. Learning to work right at LT once a week will grow your ability to perform steady at the edge of normal endurance workout (e.g. run at faster sustained pace, cycle at higher cadence, etc)….but yes, the actual training can suck while you are at it!

      • AP says:

        i.e, my open invitation for track and hill repeats at 0600 on Tuesday mornings at Randolph Middle still stands to all who wish to embrace the suck.

        • Brady LOVE's to RUN says:

          I’m going to take you up on this … as long as you assure me you can fireman carry my 245lbs back to my truck after!

  4. AP says:


    Cashed out with 3 reps of 5 second negatives at 170

  5. Larry Lowe says:


  6. Ron Wood says:


  7. Captain Sore says:

    Hmmm…. Looks like a whole lot of shoulder going on tonight at powerlifting. I think I might miss this one, Jake.

    Got the results of the MRI. Bone Spur…could mean surgery. 🙁 I don’t care if you are a doctor, the tought of a dremel tool in my shoulder…to quote the Ladies Man, “Yeah, well dat is not cool.”

  8. Brady says:

    185-190-195-205-215 PR

    since my last 1rep max is 215#, im happy with getting it 3times

  9. Josh Kennedy says:

    Got to lift with Nate and Will over lunch class. 225-235-240(1)-235(2)-225

    235# is 3RM PR; 240 is 1RM PR.

    Stayed behind to work some more heavy thrusters and pullups

  10. Jane says:

    Stopped in at Iron Tribe Fitness in Birmingham tonight. It was a partner WOD- AMRAP of 5 HSPU, 10 DL (185#/125), 15 med ball cleans (20#/14#) one partner to complete an entire round before the next partner started. 30 burpees every 5:00 min. I partnered with one of their trainers I met a few weeks ago at the Barnyard Throwdown. 11 rds + 21 reps. I learned I’m not good at med ball cleans! Great box to check out if you’re in Birmingham!

  11. Tracey says:

    Funny! I just saw Forrest in Montgomery at the dance competition. His daughter dances. He owns IronTribe.

  12. Don says:

    165# PR for 3 reps. 170 x1 twice PR for 1 rep.

  13. Jamie Yells a lot says:

    120#. I failed twice at the third rep of #125. Should have started heavier sooner….grrr