Friday, 11 Feb, 2011

Posted by Mandee on February 10, 2011   |   10 Comments


A few minutes of shoulder mobility prep, then three sets of the following KB complex, 5-10 reps of each movement in order. Gradually increase the KB weight for each set.



one-hand swings


one-arm push-press


As many rounds as possible in 10 minutes of:

135 pound Sumo Deadlift High-pull,

4 reps One-arm 1.5 pood Kettlebell hang-snatch, 8 reps (4 each arm)


Three max-effot attempts at the L-sit. Rest as needed between each.

Perfection is not reality

The Original Birth of Freedom” by Andre Glucksmann, City Journal.

10 responses to “Friday, 11 Feb, 2011”

  1. Dennis says:

    Great Pic. You have to love CrossFit Kids. Man when these kids get old they will be set. Great job Tracey. Train Hard, Train Smart, Train to Survive!

    • Robert S. says:

      We were just talking about this yesterday at the lunch class. Sam mentioned that he wished he knew what CF was when he was a kid.

      This led to us talking about how the growth of CF into Middle School, High School, and College sports programs will certainly change the face of atheltics in the future. I don’t think we’ve even begun to see the full potential of human movement, and CF can certainly be a catalyst on the path to that.

  2. Kristi Simmons says:

    I CAN’T WAIT for my kids to be able to partake in CFKids!
    Also, as a side note…wishing the Berger family safe travels today.

  3. Larry Lowe says:

    THAT’S MY BOY!!! Can’t wait until he is pushing his old man in wods. Tracey is doing a great job with the kids class.

    Today’s wod:
    RX 7 rounds + 4

  4. Tye says:

    10 rounds RX’d

  5. Justin says:

    11+4 rx’d

  6. Robb says:

    7+3 RX’d

  7. Will Blankenship says:

    10+8 rx’d

  8. Dean says:

    9rds Rx’d. Lost valuable time putting a bumper back on the bar but oh well.

  9. Robert S. says:

    Did a team WOD with the guys on my crew at work.

    With a 4 person team:

    10 min AMRAP of
    8 55# DB 1 arm Hang Snatch (4 right/4 left)
    20 Squats

    While 2 athletes perform suicide sprints on the Basketball court, the other 2 athletes alternate between hang snatch & squat. When the sprints are complete the athletes who were sprinting now go to the AMRAP.

    Score is total rounds of the couplet completed.

    20 rds even

    rx’d for me, and the other guys scaled the DB weight.