Monday, 9 April, 2012

Posted by Mandee on April 8, 2012   |   11 Comments


10-15 Minutes of POSE running drills



Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.



A. Hang Squat Clean Thruster, 1.1.1. x 4 sets; Rest 5:00

B. Back Squat 5 x 2-3 reps @30×0; Rest 5:00

C1. Dumbbell Split Squat 3 x 8-10 reps/leg; Rest 1:00 b/t legs

C2. Glute Ham Raises 3 x 10-15 reps @21×1; Rest 1:00


WOD Demo with Lucas Zepeda and Russ Greene video [wmv] [mov] [HD mov]

11 responses to “Monday, 9 April, 2012”

  1. VOD:
    But now in Christ Jesus you who once were far off have been brought near by the blood of Christ. For he himself is our peace, who has made us both one and has broken down in his flesh the dividing wall of hostility. Ephesians 2:13-14

  2. Slade says:

    Making it look easy!

  3. Tracey says:

    LAURA!!!!!!!!!!!!!!!! nice walk!…. DON’T. LEAVE. US.

  4. Laura says:

    Thanks! Apparently, I even tried to point my toes! hahaha! But seriously, I can’t believe how fast these last 4 months have gone! And I can’t believe I only have like 12 days left here! It’s really been amazing! You guys at CFHSV have such an awesome community and I feel lucky that I have been able to share in it, even a little bit, for the short time I’ve been here. A giant THANKS to all the athletes and coaches! Everyone has been so welcoming and supportive!

  5. Kerri says:

    I saw you doing these walks Laura, and you made it look SO easy!!! We’re gonna miss you terribly!!!

  6. Kerri says:

    This is the last week I’m selling Smoked Boston Butts.

    $35 each, until Sunday. I’ve posted a sign up sheet on the bulletin board at CFHSV. They weigh 6-8lbs and they’ll be ready for pick up on Saturday, the 21st.

    If you have signed up for one, just get me cash or a check by Sunday. I’ll be at the 1630 class all week, through Thursday.

    If you want one, just put your name and other info on the sign up sheet, and you can get me the money between now and the 15th. If there are enough of you interested, I’d be happy to meet you all at CFHSV on the 21st to get your Smoked Butt to ya!

    The fundraiser is support for a group of us that are going to Africa (Kenya) to an orphanage in August.
    Here’s the link to the place where we will be going:


    Mmmmmmm, SMOKED BUTTS!!!!

  7. Jake Naumcheff Fan says:

    Laura you will truly be missed. Please remember us and let us know where you end up after your tour, so we know where your next box is in the event we are ever close to you.

    Build up to Tough Singles of the following quick:
    Shoulder Press=175lbs, Push Press=205lbs, Split Jerk=225lbs, Rack Jerk=225lbs, Power Clean=215lbs

    5 rounds
    800m run
    9 muscle ups
    As RXd = 26:45

  8. Justin says:

    29:59 scaled to 5 mu’s per round

  9. Patrick says:

    1/2 WOD: 21:51
    5 RFT: 400m/5 MU
    5/3/1 Press

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