Friday, July 12 2013

Posted by Mandee on July 11, 2013   |   29 Comments

Tracey one arm push up




5 rounds E4MOM of:

5 deadlifts

5 hang cleans (power or squat)

5 front squats

5 shoulder to OH

Rules: all reps must be complete unbroken/one session. The bar may only rest in the hang or front rack positions. Increase the load each round. Post weight for each round, total of all rounds is final score. If you fail a round you get zero points for that round.


29 responses to “Friday, July 12 2013”

  1. Mandee says:

    Woohoo Tracey rockin the one-arm push-ups! Looking good friend! 🙂

  2. Haley says:

    Tracey looking strong and tan with that one arm push up!

  3. Amanda says:

    Oh my gosh! I thought it was a yoga pose! One armed push ups….. Wow!

  4. Tracy says:

    TRACEY!!! Now THAT’S what’s up 😉

  5. Erin S says:

    NICE!!!! So strong and determined! You are amazing!

  6. KT says:

    Making that one-handed push-up look easy. . try no-hands, Tracey 🙂

  7. Ben Jarrell says:

    It’s presumptuous to assume she is doing a push-up. It looks like she is break dancing to me, and that’s what I prefer to believe. 😉

  8. Fleming sharp says:


  9. Tracey says:

    Thank you guys! Chest to floor 1 arm push ups aren’t as sexy as the G.I. Jane (90 degree) ones but oh well…. See y’all in a few days. Going to ATL for Coaches Prep Course. I’ll be armed with all kinds of skills when I return so get ready.

  10. CoachDB says:

    Hello CFHSV,
    I wanted to share the article I mentioned to you last night at the Thursday Night Throwdown. This is an article I just received yesterday from James Toland who is a writer for CrossFit Media and the Box Magazine that has written a few articles on Justin Allen and me in regards to my coaching and programming for Justin this last year and our prep for Regionals as well as the CF Games. He is a great guy I got to know at the North Central Regionals and a swell writer.

    The awesome atmosphere, friendly encouraging competition, and camaraderie that was present in the CFHSV Box last night was spectacular and makes me feel this is a perfect time to share. No matter what coaching tip or trick to dazzle you or latest WOD created to make you literally fight muscle burn and gasp for oxygen, it is the community in the CFHSV Box that makes everything awesome for all the CFHSV athletes and the coaches.


    I hope you enjoy the article and can relate. Train Hard, Train Smart, Train to Survive! CoachDB

  11. stacey says:


    you hot Beotch!!

    I like Bens comment…you were so about to 6 step it all over that gym…
    but for real…those one arm push ups are impressive, I bet you didnt sway back once…

  12. Justin says:


  13. meag says:

    65+75+85+95+105= 425

    Great coaching, John!

  14. AP says:

    345 (95-115-135-145x-145x)

  15. Kerri says:


  16. Shoulders Fried says:


    Still a bit stoved up from the shoulder workout early in week I believe Wednesday.

    Someone will do a cool 1000#’s

    • steve price says:

      Hey, Eric, would like to know how much you would charge to cast a strongman stone for me. I used the 160# at CFHSV the other day. I would be interested in the 160# stone or maybe heavier. Thanks!

      • Eric says:

        We need to do a Atlas stone weekend. Get with Dennis and perhaps we can mold a few there.

  17. Meredith says:


  18. Clair Lee says:

    Looking awesome Tracey!
    55-65-75-80-90= 365
    Great coaching, John!

  19. Larry Lowe says:

    Home gym over lunch

    660 total


    That was hard.

  20. Adam says:

    95-105-115-125-130 = 570

  21. Joe L says:

    95-100-105-110-115(fail) = 410

  22. Melissa D says:

    65-75-85-90-95= 410

  23. Jamie says:


  24. Dani Latham says:

    Awesome work out!! This really showed me I AM getting stronger.
    55-60-65-70-75= 325
    Happy Friday CFHSV!!
    Jamie, you are so solid! I love watching you lift.

  25. Mac says:

    155-175-184-195-205= 915