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 Equipment, CrossFit Journal preview video [wmv] [mov]
“Great Training Meets Dot Com” with Greg Glassman – video [wmv] [mov]
1:19 167m @95
1:15 172m @105
1:20 165m @115
1:20 167m @125
1:26 170m @135
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???
I did have that thought Jake – but no 5k 2 days after a 5k!
I thought that! But I left my running shoes at home anyways.
Splits- 1:16-1:20,
Row – 137-147m
Weight- 55#
Great WOD!
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!
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.
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.
I had to make a decision between 0600 or powerlifting for tonight. Powerlifting and an hour extra sleep won out!
Cya toinight!
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.
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
:58-1:12 172-184 135lb
3 rounds
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!
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
1:08 – 1:24 / 173 – 193. / 105 – 125
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