Monday, 12 March, 2012

Posted by Mandee on March 11, 2012   |   12 Comments


500 Meter row

5 Minute shoulder mobility

2 Rounds:

3 Front Squats

3 Back Squats

6 Slow butterly sit ups



A. Back Squat 5 x 3; Rest as needed between efforts

B1. Reverse Hypers 3 x 20; Rest 1:00

B2. GHD sit ups 3 x 20; Rest 1:00



A. Push Jerk 3-2-1-3-2-1; Rest 3-5:00 between sets; Second wave should be 5% heavier respecitvely.

B. Thruster 5 x 5; Rest 5:00

C1. Barbell good morning 3 x 10-12 @21×1; Rest 2:00

C2. Ring FLR 3 x 60 second hold; Rest 2:00


Game-Day Nutrition” with Matt Chan, CrossFit Journal preview video [wmv] [mov]

12 responses to “Monday, 12 March, 2012”

  1. Jake says:

    For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ. Galatians 1:10

  2. Tasha W says:

    Bryant!! Pain + Determination.

  3. AP says:


    Great coaching Tracey! Thanks for sharing what you learned this weekend. It was different than what we’ve been doing with the high bar position and I can definitely see how it will cross over to our other oly lifts.

  4. skyler says:

    205-225-255-285-185*(15 reps)

  5. Jane says:

    Bryant! Get it on 12.3!! Awesome job, B!

    So thankful for back squats this am since I can barely move my arms! 105-125-135-145-155. I also enjoyed Tracey’s coaching and how it translates over to the other lifts. I’ll be thinking about that from now on. Thanks, Tracey!

  6. Tracey says:


  7. Will Blankenship says:


  8. Larry Lowe says:


    Mind and body are conditioned for posterior chain initiation with the but going back and top going forward. I get caught midway on the upward thrust – must be lack of quad strength. I have a good bounce at 95lbs, but not at the heavy weight. This must be why my front squat weight sucks – leaning too far forward due to posterior chain initiation. Something new to work on. Thanks Tracey!

  9. Patrick says:


  10. Justin says:

    Nice work by Patrick tonight