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Monday, 01 August, 2011

Posted by Mandee on July 31, 2011   |   13 Comments

Warm-up:

10 minutes of agility drills followed by tire burpees then muscle-up transition practice

 

Workout:

Three rounds, 12-9- and 6 reps, for time of:

135 pound Squat clean and jerk
Muscle-up

Post times to comments.

 

Cool-down:

10 minute squat test. Make it father than you did last time!

 

Powerlifting:

3 x 10 Kettlebell Deadlift

3 x 10 Hip/Back Extensions

 

Max Effort Front Squat

 

3 x 15 Reverse Hypers

3 x 10 Tire Flips

2 x 100m Prowler push

 

Handstand Push-Up Progression: Part 1” with Carl Paoli by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.”
– Phillip Adams

13 responses to “Monday, 01 August, 2011”

  1. Tracey says:

    Great quote ! My life motto.

  2. Justin says:

    17:49, scaled muscle ups to 9-6-3

  3. Carson says:

    19:17
    Did the SQ&J as Rx’d, scaled the muscle-ups to chest-to-bar pull-ups with the gray band and diamond push-ups.
    Awesome push in the 0600 class.

  4. Brady says:

    18:27 scaled to pullups & diamond pushups. I felt sluggish on everything this morning. Hope to get out of that soon!

    Fun times in 0600 as usual!

  5. Scott Rauer says:

    Rx 23:49. Sucked.

  6. Kerri says:

    Scaled to Option 3-19:11

  7. Getting down in T-Town says:

    CrossFit Tuscaloosa today:

    3 rounds
    Run 400m
    Bodyweight Deadlift, 12 reps
    Box Jump, 21 reps (24″)

    13:42 rx’d. Deadlift at 160#

    CF Tuscaloosa is upstairs in the Tuscaloosa YMCA, so running 400m involves climbing two flights of stairs. This adds a whole new level of suck. My first 400m took me 2:40 due to getting jammed up in the stairwell behind a bunch of YMCA folks. I’m going to hit this WOD at our box sometime just to compare.

  8. JM says:

    19:44 rx’d

  9. Eric Hedges says:

    Front Squats: UGH!

    Great programmed workout though!
    Tire flips
    Sleds
    Kettle Bells
    Hypers

  10. DaveC says:

    I did a scaled 17:30 @ 17:30 which was kinda cool. Dropped the C&J weight to 115 for 12-9-6, and did jumping MUs 6-3-1 for that scale. First jumping MUs of my Crossfit career, and last Thursday I couldn’t even do two bodyweight ring dips. Back-to-back-to-back rest days are good every now and again!

  11. Patrick says:

    CFG5 Masters WOD #1: 7:21
    21-15-9 reps of: OHS 95#, Hands release Push Ups, Shuttle Runs
    then,
    CFG5 Masters WOD #2: 215# C & J
    For Load: 4 min. to establish a single rep max Clean and Jerk

    Full minute slower than the slowest guy at the games on WOD #1.
    Middle of the pack for WOD #2.