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Friday, 22 July, 2011

Posted by Mandee on July 21, 2011   |   18 Comments

Warm-up:

Max distance med-ball toss followed by 10 minute double-under drill

 

Workout:

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

 

Cool-down:

Instructor led group cool down

 

Powerlifting:

Kettlebell Straight Leg Deadlifts

Kettlebell Goblet Squats

Kettlebell Swings

 

Max Effort Deadlift from raised platform/pins

 

5 x 5 Belt Squats(Sumo-stance) on Plyo-Boxes

2 x 12 Reverse Hypers (heavy)

2 x 12 Back Extensions on GHD (w/band)

45# Plate Grip Strengthening Carries followed by Kettlebell/Dumbbell Shrugs (banded x 3)

 

“Tabata Swimming” with Chris Michelmore and Brian Nabeta – video [wmv] [mov]

Chris Stowe and Chris Martirano on today’s WOD – video [wmv] [mov]


18 responses to “Friday, 22 July, 2011”

  1. Tracey says:

    MEATHEAD:)

    • Tasha W says:

      LOL! Great pic! Josh, I’ll just say I’d want you in my corner if I was ever in a bar fight!

  2. Brady wakefield says:

    I thought you all should see the Bacon Bomb that I Had the pleasure of enjoying this past weekend in Chicago, courtesy of Paddy Longs Beer and Bacon Pub.
    http://www.facebook.com/photo.php?pid=31665111&l=fc57ce04ad&id=1378851421

  3. da da doo-doo-mmm says:

    6:17
    Scaled to 95 pounds

  4. Brady Wakefield says:

    10:09 Rx’d

    OHS got amazingly difficult in rounds 2 and 3!

  5. Eric Hedges says:

    I expected Jake to be riding that sled with a whip screaming Yah! Yah!

    THE BACON BOMB ROCKS!!

    Scaled OHS to 115 lbs.
    Scaled Double unders to 150 single’s
    6:30

    SOLID WORK BY EVERYONE AT 0600!

  6. Ben Jarrell says:

    “Goblet squat” sounds vulgar.

  7. Tasha W says:

    I have created a “Take Them a Meal” schedule for the month of August for the Jarretts. PLEASE consider signing up to take them a meal. They are part of our CFHSV family. Amanda is always the first one to smile and cheer others on, and right now we need to return that love!

    The link is below.

    http://www.TakeThemAMeal.com/meals.php?t=PFJW9789

    Recipient Last Name: Jarrett
    Password: 321

    • Tasha W says:

      A lot of folks are, understandably, asking why we are doing this for the Jarrett’s. Amanda is currently being treated for debilitating nerve damage. Meals/giftcards will be a huge help to them right now. Thanks to you ALL!

  8. Patrick says:

    Scaled: 95# OHS/25 DU: 10:10

  9. Larry says:

    4:41 scaled to 95lbs

  10. Hey guys, quick reminder.

    There is a Clean workshop tomorrow that Coach DB is teaching! You can sign up in MBO to reserve your spot. We hope to see you there!

  11. Robert S. says:

    8:59 rx’d

    Had to do this one at Rich’s place. OHS were solid, but I need to get more efficient with double unders when I’m fatigued.

    • Kerri says:

      11:45-rx’ed
      Same here, Robert…. Going to have to get my own rope… The wrong length alone can ruin your mojo!
      OHS unbroken in Rd 1&2, and 5/5 in Rd 3…. But fell apart on the DU’s