Friday, 18 Mar, 2011

Posted by Mandee on March 17, 2011   |   20 Comments


6 minutes of shoulder mobility work, followed by the Burgener warm-up, and then split-jerk practice


Behind the neck Jerk 1-1-1-1-1-1-1

Post loads to comments.


The Spealler Warm-Up” withΒ Chris Spealler,Β CrossFit Journal preview video [wmv] [mov]


20 responses to “Friday, 18 Mar, 2011”

  1. Tasha W says:


    I really enjoyed the 7am class and I cannot thank Alissa enough for keeping me going! I’d say, “I think I’m done at this next one,” and she’d go, “Eh, let’s put 5 more on there!” I needed that so badly cause I have had a severe mental block since I came back. THANK YOU!!!!!

    • Chuck says:

      My pleasure. πŸ™‚ You can TOTALLY do your body weight or more- no problem. We’ll start heavier next time! REMEMBER you can do it ALL sister! Mind over matter. Set your goal and go for more! Great to have you back. πŸ˜€

  2. Justin says:


  3. Aaron says:


    It’s amazing how light the weight feels when the movement is done right, and how incredibly heavy it is when one element is off.

  4. Brady Wakefield says:

    Felt good and might have gone heavier, but saving some gas for the Open WOD tomorrow. ‘Ready to punch Godzilla in the face’ !

  5. Jason says:

    135,155,175(f),175,185,195(pr),205(f),205(f). Really wanted 205# so i could harass Ron! i like this lift. good luck to everyone with Open WOD tomorrow!

    • Ron Wood says:

      I provide so much opportunity for harassment! You’ll take me on the next endurance WOD. Or better yet – come watch the double under show I’m puttin on tomorrow!

  6. tracey says:

    4+33 wod1….wanted 5, but I couldn’t go any harder than I did today. So I will be happy with that considering I did single, single doubles. There is still 5 wods left. Soooo happy to be done!

  7. Slade White says:

    Good Game Face, Dave! πŸ™‚

  8. Dean says:

    wod 1: 5+35. I wanted to get 6 but I guess I will have to take it. Glad its over. I’m getting a beer. I miss my beer.

  9. Penelope says:

    3 + 28 wod 1, then 115# (pr) rack jerk. Fun 9 am class!

  10. Eric Hedges says:


  11. Robert S. says:

    WOD 1. 4+5
    I’m done. My left lat feels like crap so I’ll take the improvement.

  12. James Stranahan says:


  13. DamnThatHurt says:

    CrossFit Games Open 11.1


  14. Patrick says: