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Friday, 23 September, 2011

Posted by Mandee on September 22, 2011   |   15 Comments

Warm-up:

30 seconds of straight leg bear crawl followed by 30 seconds of single-unders. Rest 30 seconds x 4

Workout:

5 Heavy TnG Power Cleans

10 Burpees

45 second max effort row

Rest/Walk Actively 7 minutes between sets x 5

Cool-down:

Spend the rest of class time working on shoulder mobility

Powerlifting:

A. Sumo deadlift, 7 x 5 @ 21×1; Rest 2:00

B. Snatch pulls 5 x 3; Rest 1:30

C1: Kettlebell snatch 5 x 10/arm; Rest 20 seconds

C2: Hip extensions 5 x 10 @ 2121; Rest 30 seconds

 

The First to 300 Lb.” with Karyn Marshall, CrossFit Journal preview video [wmv] [mov]

Jeff Tucker and the High Ropes Course” from the Summer Affiliate Gathering – video [wmv] [mov]

15 responses to “Friday, 23 September, 2011”

  1. Tasha W says:

    Go Ben!! And, I must say, only YOU could pull off those glasses while WOD’ing – Love ’em! ๐Ÿ™‚

  2. Tye says:

    Powerlifting today?

    Today’s:
    1:35 @ 135 – 250m
    1:30 @ 145 – 242m
    1:25 @ 155 – 235m
    1:30 @ 165 – 227m
    1:33 @ 165 – 225m

  3. Tasha W says:

    Hey, guys! Please don’t forget to sign up for the Liz Hurley Ribbon Run! CrossFit Hsv Team shirts are $10. T-shirt orders must be in by September 30th so make sure and sign up soon!

    To join the team, follow the link below to the CrossFit Huntsville Team page and Click โ€œJoin Our Teamโ€ at the top of the page. There is a $20 registration fee for each participant and you will pay that at the time of your online registration.

    http://www.lizhurleyribbonrun.org/faf/search/searchTeamPart.asp?ievent=486716&lis=1&kntae486716=F4BA722C80BD4F56B563905B779C0059&team=4850912

  4. Larry Lowe says:

    1:32 @ 135 – 251m
    1:25 @ 135 – 244m
    1:36 @ 135 – 236m
    1:35 @ 135 – 244m
    1:31 @ 135 – 243m

    Nasty WOD.

  5. Erin B says:

    Yeah Ben!

  6. AP says:

    1:29 @ 115 pounds/228m
    1:25 @ 115 pounds/219m
    1:29 @ 115 pounds/214m
    1:38 @ 115 pounds/216m
    1:36 @ 115 pounds/209m

    Great programming, this wod is a spanker. 7 min rest felt great after round 1, then felt like 30 seconds between rounds. I was wondering why I was doing the rest of the rounds by myself…apparently I got a little frisky for round 2 and only rested 6 mins…

  7. Robert S. says:

    Don’t forget about the cooking clinic tomorrow at noon. We will be talking about some basic kitchen skills that will help you keep your nutrition on point. Sign up in MBO. I’ll see everyone tomorrow for good food and good folks!

  8. Kerri says:

    Don’t know the splits, but the weight/km for the row are as follows:

    105#-125#
    and 203-216 meters

  9. Jane says:

    No clue about the splits but 190-205m. Good luck to Jake and Bryant this wknd in Charleston!

  10. Robert S. says:

    Made up the double-under sprint WOD at home this afternoon.

    6:47 rx’d

    DUs went very well for a change.

  11. Emily D. says:

    85-95 lbs

    194-204 meters (or 203….can’t remember)

    Cleans felt good tonight

  12. stacey says:

    80#-90#
    187-194 meters

    cleans felt pretty awesome thanks to Emily…

    great coaching from Tracey!!!

    I went easy during Power tonight…tired after that wod.. ๐Ÿ˜‰