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Friday, 14 Jan, 2011

Posted by Mandee on January 13, 2011   |   18 Comments

Warm-up:
Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work.

Workout:

In teams of four, with only two members working at a time,
4 minutes of Power-cleans with 185/115 pounds
3 minutes of Push-press with two 35/25 pound dumbells
2 minutes of Calories on the C2 Rower
1 minute of sit-ups

Total number of reps/calories is your team score.

Cool-down:
six minutes of Foam roller leg-work, focusing on whatever “bad” places you can find

The 2011 CrossFit Games: July 29-31 at the Home Depot Center with a $1 Million total purse and $250K first prize thanks to Reebok.

Nutrition Prep Day with the Chans: Part 1” with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]


18 responses to “Friday, 14 Jan, 2011”

  1. Dennis says:

    Great to see this taking place! Excited for you.

  2. Stacey says:

    great pic Kat!!

  3. tracey says:

    Kat, I wanted to do yoga with you..intead of running in the snow!
    can’t wait for yoga classes!!!

  4. Tasha W says:

    YAY!! Who’s that girl looking all strong?? So good to see you back (in workout gear), Kat!!

  5. Kristi Simmons says:

    I’m so excited for yoga!! Please tell me that we’ll have that available once Kat is back in business??!!

  6. Brian says:

    Great video for all you shirtless camera whores out there…

    http://www.youtube.com/watch?v=rgH_ZoMOht8

  7. Josh says:

    Brian, try these two on for size.

    http://www.youtube.com/watch?v=dsTbas5NgF0&feature=related

    http://www.youtube.com/watch?v=ruSy5wwnImk&feature=related

    And, I believe I have seen you running around shirtless a few times… whore!

  8. Will Blankenship says:

    Will & Dean – 260

    power-cleans scaled to 155#

  9. Robert S. says:

    If you haven’t signed up for the Affiliate Throwdown… MAKE IT HAPPEN! This is going to be a great way for every athlete in our gym to compete.
     
    Also,
    We have at least 3 athletes going to ATL to compete in the Garage Games next month. I would love to see a few more or a team if we can get enough.  We need people to yell at us also, so plan on a road trip!

  10. Robb says:

    Robb & Brian – 216 PC scaled to 155#. good work today Brian.

  11. Kerri says:

    Kerri and Joey-203
    115# PC and 25# for PP

  12. Naveen says:

    Long day today:

    AMRAP15 of 250m row, 25 pushups: 7 rounds + 41m (actually got to 1941m, since it kept running after I finished each set)

    5RFT of 20 GHD situps, 5 push jerks (135#): 10:26

    Weighted pullups: 26#, 53#, 58#, 63#(PR), 68#(f), 68#(f) an inch away both tries.

    In between workouts, I worked on setting up a new 34′ pullup rack at SF CrossFit. Tomorrow I am going to a running seminar with Brian MacKenzie.

  13. Robert S. says:

    Did this one on my own at work. Just did max reps of each movement in the time alloted.

    133

    155# PC