Monday, 18 July, 2011

Posted by Mandee on July 17, 2011   |   19 Comments


5 minutes of the following: 5 abmat sit-ups, 5 barbell good mornings, 50 meter overhead barbell run



Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions


3 x 10 hip extensions

3 x 10 GHD  sit-ups


Max Effort high bar, narrow stance, back squat


3 x 15 reverse hypers

3 x 10 Partner assisted glute ham raises

2 x 100 meter backward sled drag (fully recover between efforts)


WOD Demo with Bill GrundlerJustin Judkins and Ben Hollingshaus – video [wmv] [mov]

Kevin Montoya on today’s WOD – video [wmv] [mov]


19 responses to “Monday, 18 July, 2011”

  1. Eric Hedges says:

    21:26 Scaled GHD’s
    Waiters walk 50 lbs. got heavy fast.

    Chest progression:
    135 warmup
    270x 8
    285×4 Failed at 5

    Body weight holding steady only need to lose 12 more pounds before September.

  2. Mandy McMillion says:

    24:00 scaled to 30 lb dumbbell, 20 GHD & Back Extensions. I didn’t go back all the way on sit-ups, if I didn’t stay real tight I could feel my belly button start to protrude. Finished the Wet Dog Triathlon in 1:11:48, great time considering I’ve had very little opportunity to bike or run outside of Crossfit. (And have missed quite a few WODs too) If I can stop freaking out in the water and learn to swim faster I should place. Second in my age group was 1:08:35 with a swim time of 9:33, my swim time was 12:34 mostly because I spent too much time back floating and trying to stay calm. Ran the 5K in 28:11 (after 400m swim/10K bike). I stand by crossfit as my main source of training, as it leaves me fully capable to participate in whatever I choose to endeavor.

  3. Matthew says:

    30:02, tried to go slow and focused on this one, good core workout

  4. Larry says:

    used 24kg kettlebell and scaled the ghd and back ext reps in half. Didn’t want to wreck my core before travel at the end of the week. GHDs usually do that to me.

  5. Casey says:

    To all who are curious about the Powerlifiting class I highly recommend it if you do not feel comfortable with your form or not happy with your strength. Dennis has done a great job at really helping me perfect my technique with a solid strength workout. I will be going again tonight and plan on going twice a week. Hope to see some of you there so the program continues.

    • Eric Hedges says:

      I second this post. The powerlifting classes I have attended have had a great mix of CrossFit athletes. women, men, young, older (like me), experienced and new. If you’ve ever scaled a WOD because the RX weight was to heavy this class will help you bridge that gap. Dennis goes at your pace he explains every move and will ensure you will not lift more than you’re capable of.

  6. Jane says:

    18:55 rx’d, however I wish I had gone a bit slower to focus more on the GHD and back extensions.

  7. Robert S. says:

    16:33 rx’d

  8. Kerri says:

    16:05 rx’ed

  9. Josh McGuire says:

    ^kerri nice!

    18:30 rx

    Powerlifting class was great!

    High bar narrow stance max squat
    435lb with chains

    Fyi…the Prowler is the best piece of equipment we have at our gym!

  10. DaveC says:

    I’m gonna be rolling out of bed sideways in the morning I’m thinking. 17:20 scaled to 15 GHDs and back extensions, first time doing either of those under WOD conditions, was able to keep moving but I feel like puking even now. Also scaled to a 40# dumbell which still wrecked my stupid left elbow. Very impressed by all the Rx folks today for sure.

  11. Ben says:

    I had fun at powerlifting class tonight! I ended up squatting 185 with the 50lb chains, which at 235 is 10lbs over my prior back squat PR (although they aren’t quite comparable.)