Monday, 15 August, 2011

Posted by Mandee on August 14, 2011   |   25 Comments


POSE running drills followed by 10 minutes of practice on the deadlift.



Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Post load and time to comments.

Compare to 101114.



3 x 10 Reverse hypers

3 x 10 Glute ham raises



5 x 5 PVC good mornings

3 x 10 Barbell RDL’s


Max Effort

High bar back squat


3 x 10 Barbell good mornings

5 x 5 Weighted pistols

Max reps @ 85% @ 30×1, Rest 3 minutes x 2


Behind the Scenes: Part 2” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Games VaultWomens End 1End 2 and End 3, Heat 2 – video [wmv] [mov]

From the Vault: WOD Demo with E.C. Synkowski – video [wmv] [mov]

25 responses to “Monday, 15 August, 2011”

  1. Larry Lowe says:

    5 rounds at 255lbs. Tweaked my lower back – just a cramp, nothing major.

  2. Carson says:

    3 rounds + ~300m on the run @ 165#.
    Not thrilled with this output, but I guess considering my knee issues with running, I couldn’t ask for more. I keep waiting on those injections to start showing their worth.
    On the other hand…
    Way to go Mandee on her muscle-up this morning! Just awesome to watch!

  3. Tracey says:


  4. Paul Pepe says:

    Sean, JD and Rob, our visiting Ranger Majors, are leaving us at the end of this week. I have had the honor of getting to know them and their families since they have been here. They have raised the bar for all of us at the 0600 class and on the weekends.

    We are getting together with them tonight at 8pm at the Nook to raise a glass and wish them God Speed as they go forward protecting our back sides. Join us if you can.

    These man are the best this country has to offer. Keep them in your prayers.

    • Carson says:

      Hate to see the guys leave! JD, Sean, and Rob have become part of our CF Family and will be missed!

      If you guys are still there around 9 or 9:30, Brady and I would like to stop by. Um….I have no one’s number to text or call to see if you are there but hopefully so. (We’re canoeing tonight so we’ll try to come by after.)

    • Robert S. says:


  5. Tasha W says:

    5+100m @105.

    Went with a manageable weight so I could focus on form since I’m always a “back rounder” when it comes fast & heavy DL’s. Gus, I wish you were at every class! Hearing you every time I rounded that last 400m curve just motivated me to move my legs a little bit faster. You are awesome!

    And congrats, Mandee! We all heard the awesome cheer when we were warming up. Wish I could have seen it.

    • Gustavo says:

      Thanks Tasha! I had a great time assisting Jake during this class; great bunch of athletes at the 7am class. Anyway, you were tearing it up, awesome job!

  6. Eric Hedges says:

    3 Rounds @ 315 lbs. Run sucked…as usual.

    Chest Press:
    Band Resistance: x3
    135 Band Resistance x3
    185 Band Resistance x3
    225 x3
    275 x3
    315 x2
    335 x2
    Sean thanks for the spot.

    Sean, JD and Rob God Speed to you and I will try and make it to the Nook tonight

    Mandee all I can say is WOW!! That was the longest, toughest most determination I have ever seen from anyone on a muscle up! Congrats!

  7. Meghan says:

    Way to go, Mandee!!! Long overdue:) Congrats on the MU.
    Finally had a chance to do Friday’s Wod. 500m on C2 @ 1:55, 1:53, 1:56, 2:00. I’ve been struggling with consistancy..so I was pretty happy with that.

  8. I pick things up and put them down says:

    Phenomenal work by everyone at the lunch class today! Enjoyed getting back to coaching.

    5 rounds @ 275 for me.

  9. Rich C says:

    5rds+50m @245…great job coaching Bob!

  10. Karen says:

    4 rounds + about 80meters @ 215lbs

    Woohoo Mandee! Wish I could have seen it!

  11. James Stranahan says:

    4 rounds @ 235#

  12. RyanP says:

    5 rds + 250m @ 205#

  13. Kerri says:

    4 rds at 11:56 @195#

  14. DaveC says:

    Went with a moderate D/L (for me) of 185 with a plan to keeping moving. This one turned out disappointing. I thought I was going along pretty good, left for the 4th 400m with about 3:30 to go, but just barely got the 4th round in under the wire. Then again, if 7 months ago someone would have told me, run a mile and do 20 deadlifts in 12 minutes, I would have just laughed. Perspective.

  15. steve price says:

    4 rounds + about 200 meters @ 315. Patrick, you were right! 315 was enough!

  16. Mac says:

    4 + 400m @ 285#

  17. Jamie says:

    3 rounds @ 185#…nice birthday WOD. My favorite and least favorite in one.

  18. Ben Jarrell says:

    235 Back Squat in Powerlifting.

    my previous PRs were 225, and 185 with 50 lb chains. So this is still a PR, but not much of one.

    My quads were blasted from tabata squats or I might have been able to do a little better.