Warm-up:
5 minutes of practice on the Turkish get-up
Workout:
7 Rounds each for time of:
3 Heavy touch and go deadlifts
6 Burpees
100 meter sprint
Rest actively 3 minutes between sets
Powerlifting:
3 x 10 Band good mornings
3 x 5 Dumbbell deadlifts
Dynamic effort deadlift
2-2-2-2-2-2-2-2-2-2
3 x 5 Clean pulls @ 115%
3 x 10 Glute ham raises
3 x 20 GHD sit-ups
2 x 45 Second prowler push sprints
“CrossFit Rowing Trainer Course: Rower Maintenance” with Angela Hart, CrossFit Journal preview video [wmv] [mov]
Pregnant pull-up progression with Jennie Yundt – video [wmv] [mov] [HD mov]
Love seeing all these pics from Saturday…I’ve pretty much been on a high ever since!
What, you’ve been getting high ever since? “Drugs are bad, um-kay…” 😉
It was a fun event!
Nuh uh…that’s the best part about MS…LEGAL MARY J!! Go Amanda! I heard Sam’s was having a BOGO on Dorito’s! 😉
On Sept 17 several Crossfit affliates across the country will be hold a “Fight Gone Bad” WOD as a fund-raising event to benefit the Special Operations Warrior Foundation. This group provides immediate assistance to families of severely wounded special ops soldiers and college fund assistance to children of fallen special ops soldiers.
My son CPT Erik Hamilton, who WODs at CFHSV when he’s home on leave, is participating through his Texas CF affiliate and would appreciate your donations to his challenge. With Jake’s permission, I’m posting his donation link:
https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=ZR02419
He’s dedicating his WOD to the memory of a best friend, 1LT Daren Hidalgo, who was KIA in Afghanistan in February.
Thanks for your support
PS. I’m really glad I’m on travel that day and he can’t twist my arm into WODing with him! 😉
I suppose that sounds and semlls just about right.
Todays WOD was once again a nice challange.
1. 43
2. 42
3. 35
4. 46
5. 44
6. 48
7. 52
Deadlift 315 lbs.
1. 52s
2. 51s
3. 53s
4. 51s
5. 58s
6. 88s (boooooo)
7. 61s
Can you guess which round made me sick??
In other news: the ladies locker room was blissfully spider free this morning. 🙂
Oh, the DL was 195#.
I wasn’t really fatigued in this pic. I just figured Emily needed a break from counting 🙂
NO REP! 🙂
1. 39s
2. 40s
3. 40s
4. 38s
5. 38s
6. 38s
7. 37s
DL at 225 with clean grip. Great coaching and cues Tracey!
Yo, good lokion out! Gonna make it work now.
36-42 @ 405lb
36-58 295
38-59 @ 315# Rounds 5,6,and 7 knocked me to my knees. Great programming Jake!! Jamie and Mac kiled it during my heat.
35-39 255# absolutely great group today!