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Monday, 24 October, 2011

Posted by Mandee on October 23, 2011   |   19 Comments

Warm-up:

10 minutes of ladder, agility, and COD drills

 

Workout:

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 110308.

NOTE: All rounds must be within 2 seconds of each other! Every second over constitutes a 5 burpee penalty to be enforced after the workout!

 

Cool-down:

Partner Heelcords!

 

Powerlifting:

A1: High Bar Back Squat 5 x 3-4 @30×1; Rest 2:00

A2: Barbell Good Morning 5 x 5-7 @2121; Rest 2:00

B: Clean and Jerk – Find a 1RM

C1: Reverse Hypers 4 x 10; Rest 1:00

C2: GHD Sit-ups 4 x 20; Rest 1:00

 

Making Atlas Stones With Rob Orlando“, CrossFit Journal preview video [wmv] [mov]

“Hitting a PR” with Coach Mike Burgener – video [wmv] [mov]

19 responses to “Monday, 24 October, 2011”

  1. Casey says:

    Love the socks girl!
    So I finally don’t have to run on Monday’s and can go to crossfit. Go figure the workout is sprints..haha. See you tomorrow 4:30 peeps!

  2. Tasha W says:

    Those socks saved my shins… But this photo definitely proves that knee socks are, umm, not a good look for me. 3 Free pair of crazy knee socks to anyone who needs them. Maybe I can trade them for some spray tanning? 😉

  3. Paul Pepe says:

    Our good friend Major Sean McGee, 2nd Ranger Battalion, lost two of his men KIA yesterday while on combat missions in Kandahar Province. Our heart goes out to Sean and the families of these fallen heros. With all the talk about the war ramping down, never forget that for some of these special operators this war will never end.

    Never forget. RLTW.

  4. E Hedges says:

    Isnt that last weeks powerlifting routine for Monday

  5. Larry Lowe says:

    14.2/15.3

    Probably won’t be walking right tomorrow.

  6. Ron Wood says:

    15.1/17.?? – can’t remember

  7. Jane says:

    17.22-19.01

  8. Brad Morring says:

    First day, I’m going to be hurting tomorrow! 14.2 – 17.59

  9. Justin says:

    12.93-15.19

  10. James Stranahan says:

    18.04-20.??

  11. Patrick says:

    Pulled a”hammy” during the last warm up run. I must have some scar tissue that keeps tearing. At least I had enough sense to ice until it went numb this time.
    Then,
    “Cindy” 22rds+27reps (PR by over 2 rds)
    Then,
    As much of Claire’s Yoga Class as the hamstring would allow.