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Monday, 26 September, 2011

Posted by Mandee on September 25, 2011   |   10 Comments

Warm-up:

10 minutes of high intensity sprint drills


Workout:

Run 5K

Post time to comments.

Compare to 110816.

 

Cool-down:

Instructor led partner stretches


Powerlifting:

A. High bar back squat 6 x 4-6 @ 21×1; Rest 2:00

B. 3 Heavy TnG Squat Cleans and 6 heavy Kettlebell swings EMOM for 10 minutes

C1: Alternating pistols 4 x 10; Rest 10 seconds

C2: GHR 4 x 15 @ 1111; Rest 1:00


Transforming an NFL Quarterback” with Matt Hasselbeck and Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]

WOD Demo with the CrossFit Media Team – video [wmv] [mov]

10 responses to “Monday, 26 September, 2011”

  1. AP says:

    21:03

    1:07 off PR at the HSV CCC
    Maybe the pizza and coke for dinner last night wasn’t a great idea… 🙂

  2. Hey guys, sorry for the late post last night. Didn’t get back until after Midnight. Everyone be sure to meet AT THE GYM today for the 5k. We will then caravan over to the CCC. Hope to see you guys there!

  3. Tye says:

    Rowed 5K while waiting on the 0700 class to tell them to head over to the CCC.

    19:23, 31s PR

    Probably best I didn’t run, my shins could use the rest.

  4. Matthew says:

    First time running the Cross country trail and that Hill was a killer for me.

    28:45 2min off my road 5K PR

  5. Robert S. says:

    Great work by the 0900 and 1130 classes!

    We had several first time 5k runners that posted outstanding times.

  6. Dennis says:

    Had a blast today attending Robert’s 5KM CC run class. Thanks Eli, Jack, Nate, and Tracey for motivating me on the run. A beautiful rain run.

    22:00 flat. A minute and a half off of my PR, but due to my own demise. BLUF: need to run 5km more often for the mental aspect.

    Go for it 4:30 and 5:30 class. Everyone else, do not avoid the 5km and 10km run days. They are there for a purpose. Train Hard, train Smart, Train to Survive! OkieDB Out

  7. AP says:

    The Matt Hasselbeck story was cool, but check out the Don Hasselbeck story below. It’s awesome!

  8. steve price says:

    Did “Grace-rx’d” as my 45th B-Day WOD at the Fire Station: 4:43 ; used iron plates so no dropping the bar!!
    Then did an extra 15 at my on pace.
    Great job to Jake and Bryant at the Garage Games!!!

  9. Larry says:

    Crossfit Woodbridge

    5 min AMRAP
    10 HSPU
    10 situps
    1 min rest
    5 min AMRAP
    15 ring dips
    15 KB swings 2pood
    1 in rest
    5 min AMRAP
    10 SDHP @95lbs
    30 sec plank hold
    =2+3/2+9/3+15

    Tough little wod. THis was after I set up at an expo at Quantico, VA for Modern Day Marine. They would not let you park near the expo hall and they were charging $500 to trolley your gear to the convention. I said F that, put on my fancy blue Xfit shoes and Wodded up. I moved 400lbs of sand bags and 400lbs of gear about 3/4 of a mile. Took me over an hour. $500 to move your gear – what a racket.