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Monday, 6 February, 2012

Posted by Mandee on February 5, 2012   |   14 Comments

Warm-up:

2 Rounds:

400 Meter Indian run

30 Second squat hold

30 Second L-sit hold

 

Workout:

Sumo Deadlift

5 x 4-5 reps

 

Powerlifting:

A1: Front Squat 5 x 3-4 @22×1; Rest 2:00

A2: Strict DB Press 5 x 5-7 @50×0; Rest 2:00

B: Row 5 x 20 seconds max effort sprints; Rest 4:00 b/t sets

 

Chris Stowe’s CrossFit Story” – video [wmv] [mov] [HD mov]

14 responses to “Monday, 6 February, 2012”

  1. David says:

    In Disney. Did a made up wod of 50-30-20 air squats and pushups. By out of 100 double unders. Not the best programming as by the time I finished the pushups, I was cardiovascularly rested. Not sure the treadmillers appreciated the pitter patter of my rope while they were watching tv.

    • AP says:

      Nice!
      Try this one tomorrow. If no DBs, buy the 2 largest bottles of water you can get. Drink water, go to the bathroom, then fill bottles with sand as sub for DBs:

      100 Dumbbell Thrusters 30 lbs
      5 Burpees

      100 dumbbell thruster reps, stopping to do 5 Burpees every minute, on the minute
      Post video of the looks you get. 🙂

    • Jamie says:

      I’ll be there in a couple of weeks. Will be tryin out CF Firebase, which should be nearby and came highly recommended. I’ll be there during the first open.

      • Josh Kennedy says:

        Yes, I went to Firebase 2 weeks ago on recommendation from Dennis. Great box, super-friendly owners, buy a t-shirt and get a few WODs gratis.

    • skyler says:

      great collection of travel wods on this website, top right of the header

      http://www.crossfitnewton.com/

  2. AP says:

    245-255-265-275(PR)

  3. Josh Kennedy says:

    225 for all 4 rounds. Concentrating on good steady technique today vs going for it, lower back still tired from Eva. Had some folks pulling up big weights at 0600 today.

  4. Jane says:

    125-155-175-195 (PR)

  5. David says:

    Great! Thanks Aaron. Yeah kinda felt weird layed out on the freshly waxed floor trying to complete the pushups. I would love to check out firebase but plans are pretty much set in stone.

  6. Erin B says:

    Sean looks WAY to happy to be running…

  7. Mac says:

    415 – 5 good group at 4:30…or should I say strong group! 🙂

  8. Mandee Stearns says:

    Hi guys!
    We are in the process of moving our site over to a new host. It should be back to normal by later this evening. Sorry for any trouble!