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Monday, 9 July, 2012

Posted by Mandee on July 8, 2012   |   42 Comments

Warm-up:

2 Rounds:

200 Meter run

5 Jump squats

5 Kipping swings

 

Workout:

2012 CrossFit Games Regional: Individual Event 4

For time:

135 pound Back squat, 50 reps

40 Pull-ups

135 pound Shoulder-to-overhead, 30 reps

85 pound Front squat, 50 reps

40 Pull-ups

85 pound Shoulder-to-overhead, 30 reps

65 pound Overhead squat, 50 reps

40 Pull-ups

65 pound Shoulder-to-overhead, 30 reps

Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs). Post time to comments.

 

Powerlifting:

A. Squat Clean and Jerk – 12 x 1 rep @70% 1RM; Rest 1:00

B1. Sumo Deadlift 4 x 4-5 reps @51×1; Rest 2:30

B2. Weighted Ring Dip 4 x 6-8 reps @32×1; Rest 2:30

C. Weighted Glute Ham Raises 3 x 10-15 reps; Rest 1:00

 

WOD Demo with Talayna Fortunato at the South East Regional – video [wmv] [mov] [HD mov]

WOD Demo with Zach Forrest – video [wmv] [mov] [HD mov]

42 responses to “Monday, 9 July, 2012”

  1. Tasha w says:

    Go Nate!!!

    And… Umm…. My hands JUST healed. Sigh….

    • Kerri says:

      I see me going ‘halvsies’ today on this one!!!
      Hansen kicked my butt (and my obliques) yesterday!!
      I think it may be hard to even breathe by this afternoon, so this one should be interesting!!!

  2. Mandee says:

    Yay Nathan!! Running looks so enjoyable and easy when someone else is doing it… 🙂

  3. Carson says:

    Oh dear lord…my legs just stopped hurting from “Chief!” LOL

  4. Adam Campbell says:

    Did someone type this WOD in wrong? Good Lord…

  5. Corrie says:

    Wow. Looks painful….

  6. VOD:
    Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me. Psalm 23:4

    • Not to deter anyone from coming in today but if I ever have to do this workout again you can guarantee I will have this verse on my mind beforehand. 🙂

  7. Tim Singleton says:

    Today’s WOD – brutal, even scaled.

  8. AP says:

    30:29
    Scaled 135 round to 115 pounds, all else rx’d.

    This was nasty, especially after doing Hansen yesterday. It was awesome, and an eye opener to the level of those athletes who made it to Regionals and advanced on to the Games are at, great job Jake! What was this, the 4th in that day?

  9. Tracey says:

    Nathan! looking like a RUNNERS WORLD magazine COVER.:)

  10. Clair says:

    30:31, Scaled weight to 65#,55#,35# and cut PUs to 20. It was brutal, but glad I did it. Tasha, you are right on it when it makes you realize what the guys and gals are made of who competed at Regionals! I feel great though and am ready for the day. Happy Monday CFHSV!

  11. Marisa says:

    This workout was BRUTAL.
    2+11 rx’d.

  12. Meghan says:

    Agreed! This WOD was BRUTAL–a reality check about what the “real” athletes can accomplish! Enjoyed my defection from 0600 to the 0900 class today:)
    2+1 rep rx’d.

  13. Matthew H says:

    Much respect to the guys and gals who did this Rx’d at the regionals.

    Scaled weight 95,65,45 and pullups to 20 pullups
    2 + 55

  14. Daniel Stearns says:

    35:25 Rx’d. That was ROUGH!

  15. Mandee says:

    2 + 51 rx’d at 30:00…..
    You know it’s a bad sign when you start feeling sorry for yourself within the first few minutes….like, truly feeling sorry for yourself 🙂

  16. Nathaniel says:

    34:32 rx

  17. Mac says:

    30:17 rx

  18. David M. says:

    Yall are all hosses.

  19. AP says:

    The “Studmuffin” Stearns Bros and Mac “The Diesel” Daddy bringing it today! Awesome work!

  20. Josh Kennedy says:

    31:11 Rx’ed. Tomorrow’s WOD is going to be an ice bath for my quads and loer back.

  21. Justin says:

    29:26 rx’d

  22. Jamie not Jaime says:

    CrossFit Optio at Rucker
    Overhead squats
    5-3-3-3-1-1-1-1-1
    75#,85#,85#,85#,105#,105#,125#,130#,105#