Monday, 14 November, 2011

Posted by Mandee on November 13, 2011   |   22 Comments


Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds



Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5



A1. HB Back Squat @ 30X1, 4-5 reps x 4 sets, Rest 2 min

A2. Depth HSPU @ 20X0, 3-5 tough reps x 4 sets, Rest 2 min – add depth

B: Snatch x 1; Snatch Balance x 2; Overhead squat x 3; Rest 2:00 x 5

C1. Pistols @ 51X1, 6-10/leg x 3 sets, 30 sec b/t legs

C2. GH Raises @ 10X0, 10-15 x 3 sets, Rest 30 sec


A Language to Diagnose: Part 5” with Kelly StarrettCrossFit Journalpreview video [wmv] [mov]

Rich Froning does “Grace” at 225 pounds in 4:49 – video [wmv] [mov]


22 responses to “Monday, 14 November, 2011”

  1. Casey says:

    What’s going on here? Cross fit or WWF?:-)

  2. Greg Big Ginger Scarpa says:

    Nice workout by Tye yesterday! I really liked how he pointed out some things! Best workout I had in a while. Linked my first kipping Pullup and my squat snatches are improving, especially after Isabel. Did 135 power snatch at 6:06! Finally getting into that transition period in crossfit. I’m hoping it continues and I can do more WODs rx’d. Hopefully my Xmas present to myself 🙂 I think we should color the KBs red and green haha. Anyway, just letting others know if they feel discouraged, it takes a while for the body to transition to crossfit, and when it does, you have a whole new appreciation for it!

    Also, I was hoping the pic of the day would be me and Sam carrying each other. Probably not a good idea for both of us, but would have made an epic picture!

  3. Tracey says:

    Mandee that’s impressive! Your smiling!!!!! My inner thigh dug in your shoulder and all. Great wod for a great cause.

  4. Tasha W says:

    Hilarious pic! Still sad I missed the WOD for Warriors (and fireman carry!)

    Some of you may have already seen on FB, but in case you aren’t aware, Brad Snipes is in the hospital with meningitis. Please keep Brad, Lindsey and baby Cole in your prayers. I have their home address if anyone wants to send a card, or anything. Email me at tashawiley@ymail.com if you’d like the info.

  5. AP says:

    SP: 95-115-120-125(PR)-130(x)
    PP: 115-120-140(PR)-145(PR)-150(1)
    PJ: 135-145(4)-140(4)-140(PR)-135

    Started to light on the SP, 130 was close but didn’t have much left.

  6. Larry Lowe says:

    SP: 95, 125, 135, 145(x), 145(x)
    PP: 125, 145, 155, 165, 175(2)
    PJ: 125, 145, 155, 165, 175(PR)

    I did this workout 2 weeks ago in my garage. I pretty much matched performance. Shoulders still feel tired from Friday’s WOD.

  7. Robert S. says:

    Strong work by all of the morning classes! I don’t get to see the early morning folks much, and it has been a blast!

    SP: 140 (pr)
    PP: 185 (pr)
    PJ: 185 (pr)

    I got 190 x4 two times, but just couldn’t get the 5th one. My breathing pattern was all messed up.

  8. Robert S. says:

    Obviously I need to do Fireman’s Carry clinic very soon!

    • Kerri says:

      Robert, you teaching the ‘proper procedure’ on Friday made the Fireman’s Carry make SO MUCH sense to me. After years of avoiding any WOD with this moevement, I finally feel more comfortable since you actually showed us specifically how to do it. And, bless Karen’s heart b/c she had to carry me, and did very well I might add!!

  9. "IT" lifts heavy says:

    SP: 205 x1
    PP: 235 x3
    PJ: 225 x5

    Felt good,starting to get more flexibiltiy in wrist and front rack position.

  10. Tasha W says:

    SP: 70 (previous one max PR)
    PP: 80 x 3
    PJ: 80 x 5

    Ran out of gas. Would love to do this WOD again in a few days since I feel I got better with awesome coaching (Robert Simmons.) Fun 11:30 class!

  11. Jane says:

    SP: 85# (PR)
    PP: 100#
    PJ: 105#

    Thanks for the coaching, Robert!

  12. Carson says:

    SP: 90(PR)
    PP: 100 (PR)
    PJ: 105

    I think I sold myself short on the push jerk. Bad planning on my part. I made a note of it so I’m aware of it next time.

    Great work this morning!

    And thanks to Tracey for helping me “find” my wedding ring in the locker room this morning. Nothing like a change in perspective to help you find something (and to make you feel like an idiot all in one go!). 🙂

  13. Matthew says:

    SP: 125# PR
    PP: 140# PR
    PJ: 140# PR

    Great Coaching today Robert!

  14. Brad Morring says:

    SP: 195
    PP: 205
    PJ: 185

    Thanks for all the help today!

  15. Greg Big Ginger Scarpa says:

    SP: 170
    PP: 190
    PJ: 165

  16. Jamie Flynt says:

    SP:115 (pr by 10)

    Mercy my shoulders and wrists were on fire afterwards. Great job 4:30.

  17. Patrick says:

    SP: 185
    PP: 205
    PJ: 185 I dumped the last rep of the last set but can’t recall the weight.

    then, an hour of yoga.