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Monday, 19 December, 2011

Posted by Mandee on December 18, 2011   |   16 Comments

Warm-up:

5 Minutes of double-under practice

3 Rounds:

5 Rebounding box jumps

Rest 1 Minute between efforts

Then- Work up to max height box jump

 

Workout:

5 Rounds for time:

21 Thrusters 75/55#

21 Double-unders

 

Powerlifting:

A: Back Squat 3,2,1,3,2,1,3,2,1 @30×0; Rest 3:00- Increase load for each set

B1: Squat Clean 4 x 3; Rest 3:00

B2: Handstand Push-ups 4 x AMRAP; Rest 3:00

C1: Glute Ham Raises 4 x 10-15 @10×0; Rest 30 seconds

C2: GHD Sit-ups 4 x 15-20; Rest 30 seconds

 

Sue Pepe: Taking Control of My Health“,Β CrossFit Journal preview video [wmv] [mov]

“Annie onΒ Kristan” – video [wmv] [mov]

16 responses to “Monday, 19 December, 2011”

  1. Tracy Roberts says:

    Love this pic! Perfect WOD face.

  2. Tracey says:

    Emily!

  3. Slade White says:

    Well it’s been four weeks of physical therapy and the shoulder still isn’t healed up. πŸ™ So their answer today was, “more physical therapy”. This just plain suxs…. I used to hate thrusters because they were not fun. Now I hate them because I can’t do them….

    Injuries are totally unfair. My New Years resolution….functional body. Which I’m sure Greg, Denis, Patrick, and a whole list of others would agree.

  4. stacey says:

    get it hot stuff!

  5. Robert S. says:

    1-1-1-1-1 Front Squat
    Then:
    15 minutes to find a 1rm rack jerk

    5-7 attempts at a 1rm 20 yd short shuttle.

    225-245-255(pr)-265(x)-245

    Rack Jerk: 245(pr)

    Fastest short shuttle was 5.41 sec

  6. AP says:

    Rx’d
    11:21

    Solid effort at the lunch class, everyone got after it.
    Had to break up the thrusters way too much, but all DUs unbroken. An odd sensation I can’t really explain, maybe its a head cold I’m fighting but everytime I started the DUs, I would get a sensation at my nose and surrounding area that would reminded me of being punched in the face…oh yeah, that’s what Thrusters do to you…

  7. Jane says:

    Love the pic! 15:57 scaled DU to 10 per round, thrusters rx’d.

  8. Eric says:

    1 Back Squat 275 lbs 3 reps
    1 Back Squat 295 lbs 2 reps
    1 Back Squat 315 lbs 1 reps
    2 Back Squat 295 lbs 3 reps
    2 Back Squat 325 lbs 2 reps
    2 Back Squat 345 lbs 1 reps
    3 Back Squat 325 lbs 3 reps
    3 Back Squat 365 lbs 2 reps
    3 Back Squat 400 lbs 1 rep

    3 Sets of 3 Reps Squat Clean
    135 x 3 20 HSPU
    135 x3 20 HSPU
    155 fail 15 HSPU

  9. Ben says:

    Powerlifting – Back squat PR at 255

    Congrats to James who also PR’ed at that weight and several other folks who PR’ed as well.

  10. Bradley F says:

    16:26 Rx’d thrusters killed my legs for the double unders. Felt like I couldn’t get off the ground. Tought WOD but worth it as always.

  11. Mac says:

    did this one at home… with db 9:57