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Friday, 15 July, 2011

Posted by Mandee on July 14, 2011   |   21 Comments

Warm-up:

Burgener warm-up followed by 20 minutes of instruction on the Snatch

 

Workout:

Snatch one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

 

Powerlifting:

Barbell Stretches and Work
Slam Balls
Band Regular Stance DeadLifts, 12×1 (50% MR)
3×5 Sumo Deadlift (70-80%)
Partner Assisted Glute Ham Raises, 3×10
WallBall GHD Sit-Ups, 3×12
Prowler Push Heavy 25 meters , 5 trips (fully recover between trips)


 

“All Over the Map: Kinnick and Pera” by Again Faster Equipment – video [wmv] [mov]

Watch “Sue’s Story” from CrossFit Charlotte (NC).

 

Don’t forget about our Muscle-up workshop this Saturday at 12:00!

Click here to sign up!


21 responses to “Friday, 15 July, 2011”

  1. Steve Price says:
    July 14, 2011 at 7:09 pm

    Great intensity and form James !!!

  2. Josh McGuire says:
    July 14, 2011 at 9:59 pm

    James!

  3. Josh Kennedy says:
    July 15, 2011 at 5:58 am

    My CF Huntsville Brothers and Sisters:

    Last week marked my 1 year “anniversary” with CrossFit. As is common to nearly all of us, it has been a fantastic and eye-opening year. I never considered myself be starting to be out of shape before, but have made huge strides in physical capability; I am a much better athlete than I was a year ago. Even so, I am continually humbled by many in our box and how far I can still progress!

    Two weeks brought me to my lifetime goal of the Western States 100 Endurance Run in sub-24 hours. I have zero doubts to CFHSV and CrossFit in general played a HUGE role in my success there. My race report can be found at http://papaof3.blogspot.com.

    Thanks to all, and looking forward to more years of continued improvement and success for all of us!

  4. Larry Lowe says:
    July 15, 2011 at 6:29 am

    95-155(pr)

    Great accomplishment Josh! We can all learn something by being driven by goals.

  5. Josh McGuire says:
    July 15, 2011 at 10:29 am

    Nice Josh, congrats!

    Da Snatch
    135 – 185

  6. robb says:
    July 15, 2011 at 10:51 am

    95-145(pr)

  7. Brian says:
    July 15, 2011 at 11:04 am

    115# – 155# – Thats a 15# PR.

  8. Kerri says:
    July 15, 2011 at 11:08 am

    65#-100#- this close to Power Snatching 105#….
    85# Squat Snatch though-that is my WOD accomplishment for today.

  9. Ben Jarrell says:
    July 15, 2011 at 12:27 pm

    If anyone wants a Google+ invite let me know.

  10. Tracey says:
    July 15, 2011 at 5:47 pm

    cleaned closet for time and donation.

  11. James Stranahan says:
    July 15, 2011 at 6:42 pm

    75#-140#(PR)

  12. Rich says:
    July 15, 2011 at 7:05 pm

    95-140(pr) squat snatch

  13. Patrick says:
    July 16, 2011 at 2:55 am

    Powerlifting Class: 185# with grey bands 12×1
    315# 3×5 Sumo stance
    GHD Glute Ham Raise are surprisingly difficult
    Prowler is one of those things I love to hate.

  14. DaveC says:
    July 16, 2011 at 4:02 am

    I split up the snatches
    -Full squat snatch 65# – 105# with 105 being a 30# PR
    -Power Snatch 105# – 125#. Failed twice at 135# so PR stays at 130.

    —

    Stayed for the power lifting deadlift class. Some interesting and challenging stuff in an area where I have a ton of room for improvement. I now have the problem of having more stuff I want to do than my schedule will allow and/or my body can hold up to.