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Monday, 2 July, 2012

Posted by Mandee on July 1, 2012   |   21 Comments

Warm-up:

Row 1 Minute @ easy pace

5 Minute amrap

P1: Row 150 Meters

P2: Max 2 for 1 Wall ball shots

 

Workout:

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.



Powerlifting:

A. Power clean. Split Jerk. 1.3. x 5 sets; Rest 90 seconds

B1. Overhead Squat 4 x 10 reps @20×1; Rest 10 Seconds

B2. CTB Pull ups 4 x AMRAP; Rest 5:00

C. Ring L-sit 3 x AMSAP; Rest 1:00

 

“The Chief”, CrossFit San Diego – video [wmv] [mov]

21 responses to “Monday, 2 July, 2012”

  1. Mac says:

    looking strong Wes!

  2. Tracey says:

    WES!!!!!!!!!!!!!

    • Kerri says:

      This is one transformation story (and pics) that has GOT to be on our site to motivate others!!!!! Awesome work, Wes!

  3. Mandee says:

    Dang Wes!!! Looking STRONG!! Awesome pic!

  4. AP says:

    Rx’d
    5+9/5 (5+9, 5+1, 5, 5, 5)

  5. David M. says:

    If you look real hard in the credits you’ll see that Wes had a walk-on role in “Magic Mike”.

  6. Meghan says:

    Was consistant…4rnds + 1 rep for 5 rnds rx’d. This was my first WOD a little over 3 years ago. I completed it with the 45lb bar and only made it through 18 rnds. Today made through over 20 rnds with 95lb! Sometimes it doesn’t feel like I am making any progress, but it is good to look back and see how far I’ve come!

  7. stacey says:

    WESS!! Great pic!!

    Meghan- that is awesome!!!

  8. Clair says:

    Great picture Wes!
    4+13/3+4 @ 75#(4+13,4+13,4+6,4+1,3+4)

  9. Tracey says:

    Great work today on “CHIEF” everybody! It looked brutal. The reps are short enough to stay unbroken and that rest period is just enough to let you go at the next cycle with some intensity. Im looking forward to doing this one some day soon.

  10. Eric Hedges says:

    Legit pic Wes!

    Went hard early in this WOD experienced a fall off toward the end. 5-3 to a 3-6 YUCK!

  11. Marisa says:

    rx’d 5+3/3+11

  12. steve price says:

    rx’d 6/2+8; The 2+8 was right after the 6 rnds. I should have made myself get into the 3’s on that second set, but alas, I admit I “sandbagged” it.

  13. Daniel Stearns says:

    RX’d 5+17, 5, 4, 3+9, 3+9. That was rough!

  14. Mandee says:

    Rx’d 5+2, 5, 4+11, 4+8, 4+8
    That was really tough! I thought my head was going to explode from the heat!!!
    Nice work Kerri! I saw your score on the board– I think you only had a difference of 3 reps between your best and worst round AND your lowest round was 5 i think! Really impressive!

    • Kerri says:

      Thanks, Mandee!! I was drenched after the first round!!
      There MUST be something to the ‘cooler’ morning workouts!! And, it’s always good to go rep for rep with Karen!!
      5+3/5/5/5+1/5+1-Whew!
      Love Chief!
      Meghan, AWESOME improvement! You make me wanna go back in my journal and see if this is one that I did….

  15. Mac says:

    Awesome job Kerri! 4:30 missed you but that score is awesome

    5/5/4+3/4/4+3 – rough

  16. Nathaniel says:

    6+1, 5+2, 4+8, 4, 4. rx