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Monday, 21 November, 2011

Posted by Mandee on November 20, 2011   |   32 Comments

Warm-up:

Row 500m

Then:

3 Rounds

10 Band good mornings

10 Walking samson stretch

 

Workout:

Deadlift

1-1-1-1-1-1-1

 

Powerlifting:

A: Thruster 5 x 4-5 @20×1; Rest 3:00

B1: Power Snatch 1-1-1-1; Rest 10 seconds

B2: Dumbbell jump squats 4 x 15; Rest 2:00

C1: Knees to Elbows 4 x 15; Rest 20 seconds

C2: Ring FLR 4 x 60 seconds; Rest 1:00

 

Making CrossFit Nutrition Easier” with Richard BradfordCrossFit Journal preview video [wmv] [mov]

“Gaining Strength” with Dave Lipson and Nadia Shatila by Again Faster Equipment – video [wmv] [mov]

32 responses to “Monday, 21 November, 2011”

  1. Tracy Roberts says:

    LESLEY!!! I am so proud of you! =)

  2. Tasha W says:

    Look how high she’s jumping! SOOOOO ready for the 24″ box! 🙂

  3. Brian says:

    Does anyone else see the humor in this picture?

  4. Tracey says:

    Lesley great job! Rocking the 2POOD 🙂

  5. Eric Hedges says:

    Deadlift 1-1-1-1-1-1-1 : | 315 lbs, 355 lbs, 395 lbs, 415 lbs, 435 lbs, 455 lbs, and 475 lbs *FAIL*| Rx’d

  6. Larry Lowe says:

    275, 315, 345, 365(x), 315, 315, 315

    Lower than where I was 2 years ago. I think my form is significantly better (you mean you have to use your hamstrings in the deadlift and not round your back like a Halloween cat?). Oh well. Another crossfit head-scratcher – the lifelong adventure

  7. Justin says:

    315-345-365-385(x)-385-395(x)-395
    Sumo deadlifts because my lower back is still sore from saturday.

  8. Tasha W says:

    200# (15# PR). Tracey, you’re a great coach!!

  9. AP says:

    275-295-315PR-335PR-345PR-355x-355PR

  10. Ben Jarrell says:

    I’m trying to figure out what to make for Thanksgiving (I’ve been tasked by my extended family with a vegetable dish or two.)

    Does anyone have any paleo or zone recipes they would like to share? Perhaps this could be a QOD sometime this week?

  11. Carson says:

    165/185/205/225/245/265/285X

    285 was nailed to the floor today. My back was pretty shot after Saturday, so I’m happy to have gotten 265 off the floor.

  12. Brian says:

    405# – matched a prev PR

  13. Stephanie says:

    Yeah I did it!! #265 PR

  14. Teresa Hagood says:

    210# PR….YES! I love Crossfit:)

  15. Meghan says:

    265# (PR) maybe the ugliest deadlift ever:)

  16. Cole says:

    Just wanted to let everyone my show will be live at 1st Family Mortgage on South Memorial Parkway(across street from Rosies)from 6-10am tomorrow. You can register to win Iron Bowl Tix, get breakfast or a Tshirt. Would appreciate any support. Thank you

  17. Katy says:

    175-195-205-215X-215-220X

    10 lbs less than my previous PR, but happy to be in town and at the gym today!

  18. James Stranahan says:

    185\225\255\305f\305f\305f\305PR LASDL

  19. Patrick says:

    455

  20. steve price says:

    425# Not a PR but it felt “HEAVY”

  21. Greg Big Ginger Scarpa says:

    510 (pr by 10) yay

  22. Toby says:

    315 PR I feel I can do more. Hey not bad for someone not even two months into the program.

  23. steve price says:

    Way to go Greg!!