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Monday, 17 October, 2011

Posted by Mandee on October 16, 2011   |   15 Comments

Warm-up:

30 Second Row @50%, 30 Second Row @80%; 10 Sets


Workout:

5 Sets @97-100%

5 Heavy TnG Hang Power Snatch

10 Burpees

30 Second Max Effort Row Sprint

Rest 6 Minutes between sets


Cool-down:

Instructor led yoga cool down


Powerlifting:

A1: High Bar Back Squat 5 x 4-5 @30×1; Rest 2:00

A2: Barbell Good Morning 5 x 8-10 @2121; Rest 2:00

B: Power Snatch – Work up to a heavy single in 10 minutes

C1: Reverse Hypers 4 x 12-15; Rest 1:00

C2: GHD Sit-ups 4 x 15-20; Rest 1:00


Train to Hunt” with Dan Staton and Kenton Clairmont by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

“Great Training Meets Dot Com” with Greg Glassman – video [wmv] [mov]

15 responses to “Monday, 17 October, 2011”

  1. Tye says:

    1:19 167m @95
    1:15 172m @105
    1:20 165m @115
    1:20 167m @125
    1:26 170m @135

  2. Hey guys! Sorry for the late post. A little glitch in the website last night. Or user error. Probably the latter. All I want to know is how many people this A.M. thought they were going to be running a 5k???

  3. Brady runs like the wind! says:

    Splits = 1:21 – 1:30
    row = 161m – 148m
    all at 95#

    Fun 0600 class as usual. The max effort row really takes it out of you, fun stuff!

  4. Larry Lowe says:

    Round 1- 1:17/176m 95 lbs
    Round 2- 1:16/183m 105 lbs
    Round 3- 1:20/170m 115 lbs
    Round 4- 1:26/173m 125 lbs
    Round 5- 1:48/167m 135 lbs

    The last 2 reps at 135lbs were U-G-L-Y. Nice workout. I think I have the formula down for rest day wods.

  5. Justin says:

    Round 1- ?/189m 95 lbs
    Round 2- ?/177m 105 lbs
    Round 3- ?/175m 105 lbs
    Round 4- 1:07/170m 115 lbs
    Round 5- 1:14/166m 125 lbs
    Kept forgetting to look at the clock after the row.

  6. Eric Hedges says:

    I had to make a decision between 0600 or powerlifting for tonight. Powerlifting and an hour extra sleep won out!

    Cya toinight!

  7. Jane says:

    After almost 2 years with CFHSV, Steven Perez is leaving us to go back to Virginia. Please join us to wish him farewell this Thur, Oct. 20th at Surin on Airport at 7:15 pm. If you plan on coming, please let me know or email me at jane.brooks@gmail.com, so we can get a headcount for RSVP.

    • Dennis says:

      No way. Man I hate to lose you Steven. You are an all around awesome person via fitness, professional, personal etc… A great dude! I truly wish you the best and much success in Virginia. Deferentially, Dennis

  8. Cole says:

    :58-1:12 172-184 135lb
    3 rounds

  9. Carson says:

    1) 1:31, 55#, 170m
    2) 1:32, 60#, 163m
    3) 1:39, 60#, 160m
    4) 1:55, 65#, 155m
    5) 1:27, 65#, 144m

    Great workout, as usual; great programming, Jake.
    Thanks for pushing me, Meghan! I’m so not good at pushing myself through burpees, lol!

  10. AP says:

    CrossFit Cache Valley, Logan, UT
    10 minutes to find 1RM Back Squat
    Rest 5 minutes then,
    8 min AMRAP
    5 Squat Cleans
    10 Barbell facing burpees

    256/5+8 @ 95 pounds

  11. Mac says:

    1:08 – 1:24 / 173 – 193. / 105 – 125

  12. Feeling the Power says:

    HB Squats 205×5 225×5 235×5 245×5 255×5
    Good Morn. 95x10x5
    Power Snatch: 1 rep max 185lbs. Poor form
    GHD: 3×15 body weight
    Extensions: 3×10 90 lbs