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Monday, 29 August, 2011

Posted by Mandee on August 28, 2011   |   15 Comments

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 EquipmentCrossFit Journal preview video [wmv] [mov]

Standing block chop with Kurtis BowlerMatt Chan and Rory McKernan – video [wmv] [mov]

Home Gym with Daniel Frankel – video [wmv] [mov]

15 responses to “Monday, 29 August, 2011”

  1. Larry Lowe says:

    rx 14:50 (pr)

    Good coaching from Robert. Great effort from 0600!

  2. Ron Wood says:

    18:48 rx’d

  3. sloppy seconds says:

    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… 🙂

  4. sloppy seconds says:

    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!

  5. Meghan says:

    14:31. Looked up my previous time from January–13:30! Wow! I was pretty fast…Great effort from 0600:)

  6. Casey says:

    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!

    • Jamie Flynt says:

      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!

  7. Casey says:

    Oh and the seat locations are Section KK Row 51, seats 17 and 18. The tickets are going for around $300 right now.

  8. Robert S. says:

    Made up the DL toes to bar WOD from yesterday.

    11:02 rx’d

    Toes to bar went away quick.

  9. Kerri says:

    18:34-Rx’ed-lower back was on fire from yesterday’s DLs!

  10. Ben says:

    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.

  11. Patrick says:

    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!

  12. James Stranahan says:

    21:57 scaled to 65#

  13. Mac says:

    16:01 rx’d. Pr as this is my first time and she was a tough one!!