Friday, January 4 2013

Posted by Mandee on January 3, 2013   |   17 Comments



A. Weakness Work Training 16 minutes

(Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes)

Alternating EMOM for 16 minutes:

1 rope climb

6 pistols (3 each leg)

2 squat cleans

2 squat snatch

2 muscle ups

3-5 ring dips

10m handstand walk

2-4 HSPU (any style) or 3 heavy DB/KB press

B. 3 rounds for time of:

500m row

21 burpees

400m run

*REMINDER* We WILL be having BBOLC this weekend! Both Snatch Saturday and Clean & Jerk Sunday!  

17 responses to “Friday, January 4 2013”

  1. Tracey says:

    I’m leading BBOLC Sat.And Sun. Be sure to bring oly shoes and no excuses.

  2. AP says:

    Rx 16:01

  3. Tye says:

    For everyone interested in the SE Huntsville YMCA Basketball team, please meet at the gym this Sunday at 2:30. We need to get the forms signed and figure out just how many guys we have so we can determine the cost per team member. If you can’t make it, let me know at sigmanu_200@yahoo.com

    As of today, I have these members down:
    Josh Russell
    Lee Cordell

    • Nathaniel says:

      Dudes! This is all we have? You don’t have to be able to make every game to be on the team. Many of us won’t be able to make every game and that’s why we need more people. I played in this league tow years ago and it’s a great mix of ‘talent’ and ‘non-talent’. Don’t worry if you haven’t played basketball since Middle School PE.

      Heck, we’ve got Randy! Have you seen how tall Randy is?!

      • scott says:

        When are the games typically ? I haven’t played in years but I’m interested. I just need to make sure it doesn’t conflict with other things (my son’s sports, band gigs, etc).

    • Tye says:

      Games are Tuesdays or Fridays, one game a week starting either the week of the 20th or 27th (don’t have the info in front of me right now but pretty sure it’s the 27th). There will be 8 games and then a one week tournament at the end of it all. Game times are anywhere from 6-9pm from what I remember.

  4. Dean M says:

    17:11, I jumped in with the lovely ladies at 9am, it was a nice change up

  5. Randy C says:

    LOL! I wouldn’t put to much faith in that Randy guy, he is getting old and hasn’t played in a couple of years.)We will have fun though, that’s what is important right? 🙂

  6. Wendy says:

    Part B was tough! Part A was not only productive but fun! Thanks Mandee for your great coaching & I loved being able to spend time focusing on weaknesses. I feel like I made real progress towards 2 things I cannot do. Yet… 🙂

  7. Bradley says:

    16:45 Rx

  8. Justin says:

    14:44 rx’d

  9. Nathaniel says:

    16:30 rx

    Congrats to Melissa for completing her first wod to date rx’d and under the time cut off. Thats a big CrossFit milestone.

  10. Misty Capps says:

    I will never get a muscle up, but it won’t be due of a lack of quality coaching! Thanks for all the great help today, Mandee!


  11. David M. says:

    15:04 Rxed