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Friday, 9 December, 2011

Posted by Mandee on December 8, 2011   |   17 Comments

Warm-up:

4 Rounds of

5 PVC Overhead Squats

5 Fast mountain climbers

Run 50 meters

Workout:

5 Rounds for time of:

45# Barbell Overhead Walking Lunge, 50 feet

21 Burpees

Post time to comments.

 

Powerlifting:

A. Clean Grip Deadlift 5 x 3 @21×1; Rest 4:00

B. Power Snatch x1/ Snatch Balance x 1/ Overhead Squat x 1; 5 Sets, Rest 2:00

C1. Sumo Deadlift High pull 3 x 20; Rest 10 seconds

C2. Russian Step ups 3 x 5/leg; Rest 1:00

D. Toes to bar 3 x 15; Rest 1:00

 

The Bamboo Bar” with Shane Sweatt and Laura Phelps-Sweatt,CrossFit Journal preview video [wmv] [mov]

17 responses to “Friday, 9 December, 2011”

  1. Josh Kennedy says:

    A heads up for y’all this Sat: the Rocket City Marathon starts 8am downtown. The course passes over major east-west roads such as Governors, Drake, and Airport, so traffic will be slowed by local police.
    http://www.runrocketcity.com/images/RCM-spect-flier-MAP.pdf
    http://www.runrocketcity.com/MAPfoldout-pdf.pdf

  2. tracey says:

    JOSH!!! nice rack 😉

  3. Dennis says:

    Ditto! Great job and nice #’s yesterday Josh G. Hope my comeback 65lb clean gets there someday. Hope your legs were okay to get up after the Nutcracker Ballet.

    • Josh G says:

      Haha, did I miss you at the ballet? I try to step away from my boorish ways and get some culture once in a while.

  4. Dennis says:

    Just read the monthly newsletter. Awesome. Scott R you are the man!

  5. AP says:

    Rx – 9:58

    Extra gravy to me, Larry, Tye and Eric for doing the wod outside this morning.

    And Happy Birthday Lesha!

  6. Larry Lowe says:

    RX – 12:00

    40 sec. PR from last time we did it in Feb 2011. Cool morning air and frost on the parking lot felt great this morning! Great work 0600!

    Happy Birthday to one of the 0600 greats! I hope you have a great day Lesha!

  7. Tasha W says:

    So glad I got to hug Lesha’s sweaty neck on her b’day!!! Attended 7am class. Still feeling some pain from where I strained my ab on Tuesday, so Tracey had me modify the burpees a bit. 12:25, scaled with that mod. So good to have Josh G back in the gym!

  8. Josh G says:

    Happy Birthday to Lesha, you are an awesome person and inspiration in the gym!

    12:16 RX – real ass-kicker for me as my shoulders need some serious work. Great job by all in the 7a.m. class!

  9. Mandee Miller says:

    Happy Birthday Lesha! 0600 Loves You!

  10. Emily D. says:

    Nice pic! Great to have you back in the gym Josh.

    Happy Birthday Lesha….and you got to do LOTS of burpees…your favorite 🙂

  11. Amanda says:

    Happy Birthday, Lesha!

    Please stop by our Holiday Open House today from 3-5 pm at Amanda Howard Real Estate, 900 Merchants Walk, Suite A. I would love to have some of my CFHSV family there!

  12. steve price says:

    15:17 rx’d; Great job to the other four who showed up for the 0900 class. Way to push through! 105 burpees, I believe that’s the most I’ve ever done in a WOD. Thanks Robert for the push.

  13. James Stranahan says:

    12:17 scaled.
    Happy Birthday Lesha!!

  14. Josh Kennedy says:

    Observed wind tunnel tests at Tullahoma (Arnold AFB) all morning, had a superb late lunch at Miss Mary Bobos in Lynchburg, made it back to Huntsville in time for this WOD. Darn near visited Pukey about round 4 after all that food! 12:55 Rx