Warm-up:
5 minutes of shoulder mobility followed by sprint and agility drills
Workout:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14,Jay Maroney 14:59.
Post time to comments.
Compare to 110616.
Cool-down:
Partner Heelcords!
Powerlifting:
3 x 8 Walking lunges
2 x 10 Hip back extensions
Max Effort Overhead Squat
1-1-1-1-1-1-1
3 x 10 Reverse Hypers
3 x 10 Barbell good mornings
100 walking lunges for time
“The Hollow-Body Position: Part 2” with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Standing block chop with Kurtis Bowler, Matt Chan and Rory McKernan – video [wmv] [mov]
rx 14:50 (pr)
Good coaching from Robert. Great effort from 0600!
18:48 rx’d
Rx’d
14:21 (PR by 5:29)
All OHS unbroken except round 4
400m splits: 1:17; 1:35; 1:41; 1:44; 1:46
Felt great and so much stronger than in June, or is it I feel less hungover than in June… 🙂
That is a ridiculous PR! Great job!
I agree with Ler, it was great seeing Roberto this morning, great coaching from a super rad dude. I’m looking forward to all the subs this week!
14:31. Looked up my previous time from January–13:30! Wow! I was pretty fast…Great effort from 0600:)
Hey everyone!
The running team I am on, The Dixie Daredevils, raised over $15K for the American Cancer Society this year and are now raising money for our travel fund to compete in the 197 mile Hood to Coast Relay race in 2012.
We are selling $2 raffle tickets for the Alabama/Arkansas game to be held Septemeber 24 in Tuscaloosa. The drawing will be held September 21. Should be a great game!
If you are interested, please e-mail me at cbaird@bbandt.com and I will get you some raffle tickets.
If you would like more information about the Dixie Daredeviles you can check out our blog at http://journeytothehood.blogspot.com/
Thanks for your support!
Casey, my buddy just finished this race on the “Kenya Catch Me” team. She said it was an amazing experience. Nothing like running at 3am!
Oh and the seat locations are Section KK Row 51, seats 17 and 18. The tickets are going for around $300 right now.
Made up the DL toes to bar WOD from yesterday.
11:02 rx’d
Toes to bar went away quick.
18:34-Rx’ed-lower back was on fire from yesterday’s DLs!
I wasn’t particularly happy to see overhead squats on the menu at CrossFit Powerlifting tonight, but I’m glad it was because I PR’ed by 50 lbs! My previous PR was 65 lbs, I pulled off 115 tonight.
Rx: 20:45
2 of my 4 main goats in the same WOD. Throw in double unders and box jumps and it would be the perfect storm.
Couldn’t find a previous “Nancy” time. I remember doing it when we were in the Al Qaeda Gym… but must not have written down a time. So… PR!
21:57 scaled to 65#
16:01 rx’d. Pr as this is my first time and she was a tough one!!