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Monday, 5 December, 2011

Posted by Mandee on December 4, 2011   |   12 Comments

Warm-up:

2 Rounds Wall to wall:

Walking Samson Stretch

Bear Crawl

Then:

2 Rounds

P1: 1 Minute Row

P2: 1 Minute Burpee broad jump

 

Workout:

“The Bear Complex”

5 Rounds, rest as needed between rounds of:

7 rounds of the following

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

Post loads to comments.

 

Powerlifting:

A1: Front Squat 4 x 3-4 @30×0; Rest 2:00

A2: Weighted Pull up 4 x 4-5 @30×0; Rest 2:00

B: Squat Clean Thruster 5 x 5; Rest 3:00

C1: Reverse Hypers 3 x 10-12; Rest 30 seconds

C2: Glute Ham Raises 3 x 10-15; Rest 30 seconds

 

The Joy of Coaching: CrossFit Atlanta’s Story” with Dan MacDougald,CrossFit Journal preview video [wmv] [mov]

“Facing Your Fears” at the WOD-SUP Queens Event by Again Faster Equipment – video [wmv] [mov]

12 responses to “Monday, 5 December, 2011”

  1. Josh Kennedy says:

    Scott Rauer says: “I lift things up, I put them down.”

  2. stacey says:

    Scott Rauer!!!!

  3. Tracey says:

    YEEESSSSS! Scott Rauer 🙂 xoxo

  4. Carson says:

    55, 55, 85, 65, 65
    The last time I did this, I started too heavy; this time, too light. maybe next time will be right, LOL

  5. Meghan says:

    I’ve done this WOD twice before today–I think I cried both times. Thanks to Mandee and Tracey for pushing me hard to make a big PR @ 80#. No tears today:)

  6. Larry Lowe says:

    95-115-125-125-115

    This WOD hurts and that’s why i love it. Last June I failed at the second attempt of 125, so I guess I’m strong than I was yesterday 🙂

  7. Slade White says:

    In the immortal words of Schwarzenegger…..I’ll be back! I’m finally over the stomach virus so I’ll be able to come in today after being gone after almost two weeks!!!! I haven’t known what to do with myself. 🙂

    Now if I can just get the shoulder back to 100%…..

    I’ve got a company thing tonight, so I’ll see you playahs at the 4:30 today!!!!

  8. Jane says:

    65-80-90(x)-65-55
    I got all the way through the 7 rounds with 90# and failed on my very last rep! I still don’t know what happened! Very dissapointed but still happy I achieved that weight.

  9. steve price says:

    95-135(5-sets)Fail!,135(4-sets)Fail!,135(2-sets)EPIC Fail!,115. Mentally, I should have fought through the last two sets on my first attempt at 135. “Live to fight another Day!!!”

  10. steve price says:

    Tye,145#, Impressive job at your bodyweight! Way to go Bro!

  11. Justin says:

    95-115-145-95-95

  12. Karen says:

    95-110(PR)-75-75 Ran out of time, so didn’t get 5th round. Felt like it took forever at 110!