logo

Monday, 13 February, 2012

Posted by Mandee on February 12, 2012   |   19 Comments

Warm-up:

1 Minute of jump rope

3 Rounds:

6 Kettlebell swings

6 Floor levers

6, 1 arm KBS (3/arm)

6 Slow butterfly sit ups

 

Workout:

Three rounds for time of:

35 pound Dumbbell squat snatch, 15 reps, right arm

15 GHD sit-ups

35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

Kristan Clever 9:48, Rebecca Voigt 11:15, Lindsey Valenzuela 11:21. Post time to comments.

 

Powerlifting:

A. Squat Clean. Split Jerk, 1.1.1.1.1. x 3 sets; Rest 7:00

B. Back Squat, 70% 1RM;  5 x 8 @21×1; Rest 2:00

C1. Reverse Hypers 3 x 8-10 HEAVY reps; Rest 1:00

C2. Glute Ham Raises 3 x 12-15; Rest 1:00

 

Quick Fixes to Improve Rowing” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

QOD: What are you looking to get out of competing in this year’s “CrossFit Open”? What are your goals and what do you hope to achieve?

19 responses to “Monday, 13 February, 2012”

  1. Tracey says:

    Ladies and Shafer!

  2. Tye says:

    9:51 rx

    QOD: Goals for the open: Enjoy the competition atmosphere and have fun with the workouts; finish in the top 100 in the Southeast; contribute to CFHSV making it to regionals as a team; help our athletes make it through the 5 week timeframe with a positive mindset and the goal to finish it out strong.

  3. Justin says:

    12:57 rx’d

  4. Larry Lowe says:

    14:43 rx

    QOD: To end better than the 7569th fittest man in the world (last year’s finish). I’m going to enjoy pushing myself through the competition WODs.

  5. QOD:
    So, whether you eat or drink, or whatever you do, do all to the glory of God. -1 Corinthians 10:31

  6. Jane says:

    12:04 rx’d-
    QOD: Just hoping to have fun, get a better idea of my strengths/weaknesses and of course I hope to contribute to CFHSV making it to Regionals as a team!

  7. David says:

    Have fun and try to do everything Rx’ed. Please no muscle ups, Please no muscle ups, pleas…..

  8. The Bone Spur Kid says:

    Well, it looks like surgery is in my immediate future, so I won’t be doing the Open.

    But if we’re stating our future plans, I hope to learn from my mistakes and be a better man today than I was yesterday. And not just at Crossfit. 😉

    • Jamie says:

      Sorry to hear Slade. Get better! I see air squats in your future!

      QOD: This will be my first Open. I’ll be happy to contribute to CFHSV’s team score as well as learn more about my strengths and weaknesses. I want to push my body a little harder every day to become the machine I know is underneath all of this awesomeness. Oh, and to not cry from pain or puke while smiling and enjoying all of the fabulous athletes that make up our community.

      • The Bone Spur Kid says:

        You said it took about three weeks for you to start using your arm again. This joker today said 12! I hope you’re right and not him. 🙁

  9. Matthew Hillis says:

    QOD: Do have fun and enjoy the thrill of competition.

  10. DaveC says:

    QOD: My goal with the Open this year is to achieve a valid score for all the events, which I was unable to do last year. That’s dependent on my shoulder holding somewhat together for that long (trying to hold off an ac-joint refurbish for 6 more weeks).

  11. Ben Jarrell says:

    QOD: I would like to be able to finish every workout as RX’ed, so I can have an actual ranking, whatever that may be. Last year I had to scale one or two of them, and so I didn’t get to see where I placed.

  12. Josh Kennedy says:

    16:30 today, scaled to 25# DB. My hips and low back do not like that DB squat-snatch
    QOD: a) complete every WOD Rx, b) somehow contribute to a CFHSV team qualifying for regionals, c) enjoy the crowd and the comradery, and d) try not to hurt myself!

  13. AP says:

    Rx’d
    13:58

    Triple dose of awesomeness at the lunch class: saw a lot of new faces, which hopefully is a statement of CFHSV’s growth (check), Robert is back (check, check) AND got to wod with Josh G (triple check).

    QOD: My thoughts exactly, Mr. Kennedy

  14. Clair says:

    QOD: I look forward to the excitement of the competition and pushing myself more!

  15. Brady says "Rx that Bitch" says:

    QOD: Get through all WODs Rx’d and believe we can all make it further than last year!

  16. Patrick says:

    12:02 Rx

  17. Sky says:

    Long run day today. 4mi 37:15; yikes that’s slow.

    Is nobody in this open thing for the t-shirt?