Monday, 10 October, 2011

Posted by Mandee on October 9, 2011   |   13 Comments


400m Indian Run followed by 10 minutes of snatch practice



Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs.
Post time and loads to comments.



Spend remaining class time with a trigger point ball to the Calves/Achilles!



A: Front Squat 5 x 3 @ 80%; Rest 1:00

B: Power Clean work up to a heavy single in ten minutes.

C: 3 Clean and Jerks and 6 Heavy Kettlebell Swings; Every minute on the minute for 8 minutes

D: GHD sit-ups 3 x 25; Rest 1:00


The Lumberjack Challenge: Part 1” with Kurtis Bowler by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

WOD Demo with Spencer Hendel and Austin Malleolo by Again Faster Equipment – video [wmv] [mov]


13 responses to “Monday, 10 October, 2011”

  1. Dennis says:

    The Fittest Real Estate Office on the Planet!

  2. Meghan says:

    Thanks to Tye for some GREAT coaching this am! Also…thanks to Dennis for last night’s coaching as well. I really appreciate all you guys do!

  3. Tracey says:

    Wod @ CF MPH in D.C. Thruster 3-3-3 Followed by 10 Min amrap of strict HSPU.
    105# and 19 strict hspu.

    going on bike ride later around the mall! Perfect weather here. I miss my CFHSV people though.

  4. Emily Davis owes me lunch says:


    6:08 rx’d (PR)

  5. AP says:

    20:39 @ 85 pounds

  6. Larry Lowe says:

    Home Gym:
    Yesterday’s workout
    3 rounds:
    20 situps
    15 kb swings @ 1.5pd
    10 deadlift at bw = 185lbs
    5 goblet squats @ 1.5pd
    60m run
    = 8:02 (2:18, 2:42, 3:02)

    all movements unbroken. Took a few breaths before the deadlift each round. Should have gone faster.

  7. Eric Hedges says:

    Front Squat: 165lbs.
    Power Clean: 225-245-265-Fail 265-Fail 265 Up no lock out!
    7 Rounds: 135 Clean and Jerk x3 2 Pood x6 reps 8 minutes.