Friday, 27 April, 2012

Posted by Mandee on April 26, 2012   |   37 Comments


Group medball toss WITH BURPEE PENALTY!

2 Rounds:

10 Partner medball toss

10 Partner squat throws

10 Partner sit up throws



A. Weighted Pull up – 15 Minutes to find a 1RM

B.  Three rounds for time of:

Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Courtney Modecki 8:26. Post time to comments.


A. Hang Power Clean. Power Clean. Squat Clean. 1.1.1. x 4 sets; Rest 5:00

B. Squat Snatch 3 TnG reps @155# every 30 seconds for 5 Minutes.

C1. 1 Arm Dumbbell Power Snatch 3 x 10 reps/alternating arms; Rest 2:00

C2. Box Jumps 3 x 3 MAX EFFORT attempts; Rest 2:00


WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov]

37 responses to “Friday, 27 April, 2012”

  1. Mandee says:

    Morning WOD with Dennis at the hotel…
    3 rounds:
    400m run
    5 R arm DB snatch
    5 L arm DB snatch
    10 DB push ups
    10 DB floor levers
    10 DB thrusters
    14:38 @ 30#
    then accessory work:
    1 min AMRAP full body hands to feet sit ups (that’s my own name for it 🙂 ) 2sets: 38 & 27
    2sets: 2 lat pull downs focussing on engaging lays first and pulling all the way through to the thighs @ 50#, 10 DB curl and reverse press@ 15#
    nice way to start the day!
    Looks like Jake should go around noon today so we will keep you guys posted!!!! Keep him in your thoughts!!!

  2. Jake Naumcheff says:

    The one who speaks on his own authority seeks his own glory; but the one who seeks the glory of him who sent him is true, and in him there is no falsehood. John 7:18

  3. Melissa says:

    Question: I am busy all day but could make it to powerlifting tonight. Should I go to that even though I’ve never been?

    (Also) Good luck Jake!!!

    • Slade says:

      You know it. Anybody can do the powerlifting class. We don’t do anything in that class that you haven’t already done already in the usual CF classes, except we concentrate on the olympic lifts and don’t do any real cardio. It’s just weight lifting, but anybody who’s going through the usual WODs can certainly handle powerlifting. Come check it out.

  4. Has anyone seen my lung? says:

    Heck yeah Melissa. There is always a first for everything!
    Plus there are no burpees!

    Go Jake Go!!!

  5. Clair says:

    2 Rounds + 16 Wallballs, Had to switch to 10# on WBs after 1st Rd. Great workout and coaching from Robert this morning!

  6. Jane says:

    75# weighted pullup, 9:52 rx’d on the WOD. Can’t wait to hear the updates!!

  7. Ben Jarrell says:

    60lb weighted pull-up, which was a 15 lb PR. Its been a while since we’ve done these it seems.

    I sort of muddled through the rest of it.

  8. Scott Rauer says:

    Coach Jake: Go forth and be EPIC!!

  9. Stacey says:

    30# weighted PU, 27.5# PR
    2+125m row Rxd @cutoff
    Wallballs were harder to link at first, felt better second round, but ran out of time.

  10. Clair says:

    Forgot my weigted PU earlier- 45#, 20# PR 🙂

  11. Mandee says:

    Jake got 2nd in his heat in WOD2! Only 2 in his heat finished within the time cap!! The 225# cleans got the best of a lot of them but Jake got through them! Awesome to watch!!

  12. Tracey says:

    Jake got second in his heat! He rocked the second wod!

  13. Devonne says:

    Go Jake!!! Awesome!!

  14. David McMillion says:

    Sweet! Great work Jake.

  15. Randy C says:

    Awesome work Jake, keep it up!

  16. DaveC says:

    Looks like Jake retained 2nd place in WOD2 after the second heat. Still only 1 of 2 competitors to finish within the 17:00 limit. Love it!!

  17. slade white says:


  18. Mandee says:

    Competition is over for day 1. Jake did great on wod 2 and should move up quite a bit in the standings after that one. Looks like he placed 16th or so in WOD 2 overall! Very impressive! A full recap of day1 and more details to come!!

  19. Justin says:

    100/7:18 rx’d

  20. Mac says:

    awesome job Jake!

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