Friday, 4 May, 2012

Posted by Mandee on May 3, 2012   |   29 Comments


400 Meter run


Single Unders


Dumbbell Snatch



Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent

Post rounds completed to comments.


A. Snatch – 1.1. x 4 Sets; Rest 3:00

B. Hang Power Clean – Build to a tough single in no more than 5 sets

C1. Snatch Balance 5 x 3 Sets @50% effort; Rest 1:00

C2. Seated box jumps 5 x  5 reps; Rest 1:00


WOD Demo with Spencer Hendel and Darren Ellis by Again Faster Equipment – video [wmv] [mov] [HD mov]

29 responses to “Friday, 4 May, 2012”

  1. VOD:
    Whom have I in heaven but you? And there is nothing on earth that I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever. Psalm 73:25-26

  2. http://www.youtube.com/watch?v=PBXMozWqKCQ&feature=g-upl
    Hey guys, here’s a link to WOD 3 from Regionals in case anyone wants to watch.

  3. Randy C says:

    Thanks for the link Jake!

  4. Mac says:

    what a great job…especially the perfect pacing! WTG

  5. Tasha W says:

    Just a little story. So, yesterday, I tried to access our CF HSV website from work and found that it had been blocked and they had categorized it as a “Sex and/or Entertainment” site. I sent a scathing email to IT and HR in which I noted that I had been able to access this site for the past two years and, yes, it was necessary because it allowed me to prepare for the workout by bringing the proper clothing and gear. I also wrote that with the cost of health care and medical insurance increasing so rapidly, while the rate of obesity and Type II diabetes continue to increase, there should be absolutely ZERO issue with the company allowing us to access any type of gym or fitness site during working hours. Etc., etc. I received an email from HR within less than 10 minutes, telling me my request had been approved and the portal for CFHSV had been opened up AND they were sorry for any inconvenience. About 5 minutes after that, I got an email from a random person at the helpdesk in VA (didn’t even have his or her name on the email) that said, “Thanks for defending the sport of fitness. Now go lift something heavy.” (I’m assuming since they used “sport of fitness,” they’re probably a new CF’er, but still….. LMAO!!!!!) TGIF, peeps! Glad to be back on the site during working hours, haha!

    • Slade says:

      I had to do the same thing last year. Not sure why they wanna block it. Maybe they though all those hot pics Jake posts were too risqué. 🙂

      • Tasha W says:

        LOL! They don’t realize we’re all numb to the shirtless-ness of CF pics by now! It’s more like, “Damn, look at that heavy weight/awesome form!”

        • steve price says:

          What a community!! Great reply from the person in VA. I had to call I.T. with the City of Huntsville to be able to access the crossfit video site while at the fire station. You would think firefighter:exercise video? What up???

    • Jamie not Jaime says:

      Exact same thing happened to me today Tasha. Except our help desk said “it’s a huge deal to get it unblocked…so it probably won’t go through”, so I went to the 3rd party who was actually doing the blocking and within 30 minutes they said they recategorized it…still waiting for access. I guess CF is sexy.

  6. Clair says:

    6 Rds, scaled weight to 75#. Packed house at 7:00 a.m. Have a great weekend everyone!

  7. Mandee says:

    Don’t forget tomorrow is Bring a Friend! If you have friends that are interested in CrossFit feel free to bring them to either the 9am or the 11am and let them try it out! The WOD for “friends” is one that anyone can do regardless of their fitness ability, and there will be a little different version of it for current members, so you can get a good workout in too!

  8. tracey says:


  9. Rope Burn Guru says:

    2rounds plus 2 C&J.
    “Meh.” = my opinion on my performance this morning.
    I tried like heck to get up that rope the third time, and it just wasn’t happening. My grip, my arms, and my NB Minimus are officially destroyed, lol.

  10. David McMillion says:

    My first 11:30 class today! Had a great time. Thanks for the coaching Tracey and thanks for letting Sam hangout since the daycare was closed. 6 rounds Rx’ed.

  11. steve price says:

    Warm up: 75# dumbells; 6 rounds @ 165#

  12. Brady says:

    5 RDS + 2 @ #125

    First class this week and damn have I missed it! Still having back issues, but this morning felt ok. My ego wants to put more weight on the bar, but being safe for now. Monday Doc appt will hopefully give some idea of what to do going forward.

    • slade white says:

      I hope you get to feeling better. Take it easy with the back. Those sucker take their time healing. 🙁

  13. Jane says:

    Awesome video! 5 rds @115#. Thanks to Tracey’s coaching cues I was able to get the weight up…it was such a mental challenge for me!

  14. Bradley F says:

    7 rounds Rx. Great workout.

  15. Josh Kennedy says:

    5+2. C-J at 135# (scaled down), rope climbs arms-only (scaled up)

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