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Monday, August 1 2016

Posted by Mandee on July 31, 2016   |   28 Comments

Joe Lyle

 

 

WOD:

A. In 15 minutes, establish a 1RM back squat

B. “AUGUSTUS” by DB

For Time:

800m run

27 back squats  135/95  RX+ 165/115  (MRX 95/65)

75 double unders

400m run

14 front squats  135/95  RX+ 165/115  (MRX 95/65)

75 double unders

*AUGUSTUS PENALTY* a missed double under results in a burpee paid immediately**

Augustus was the founder of the Roman Empire and its first Emperor, ruling from 27 BC until his death in AD 14 at the age of 75.

C. Core & Leg Accessory Training:

2 minute straight leg hold

40 reverse lunge steps with dumbbells (20 each leg)

 

Check out Mason Dixon’s menu for next week. Aug 8

To place an order, click here!

 

28 responses to “Monday, August 1 2016”

  1. Nathaniel says:

    He’s lean, he’s mean, he’s JOE!! Joe leads the 5am class and is as kind as his voice is BOOMING!

  2. Brian B. says:

    Fightin’ Joe!! He’s an inspiration to all of us 5am CrossFitters. I look forward to seeing him each morning. He’s such a great guy and always encouraging.

  3. Trent T. says:

    Always asking for another round! Joe is the man!

  4. Mandee says:

    JOE!!! This man is truly incredible. Works as hard as anyone else, always encouraging everyone around him, and he has a heart of gold! Such a cherished member of our CFHSV family! More of you need to get up early so you can experience CrossFit with the infamous Joe 🙂

  5. Dana says:

    Joe!! Always working hard, helping & encouraging at 5am.

  6. BP says:

    A. 335# PR
    B. 16:47 Scaled 30 DUs/100 SUs

  7. CoachDB says:

    Smokin Joe!! Miss this wild man. He gets it done from jumping out of planes to living in the arctic, Joe knows CFHSV helps him keep on living a full adventurous lifestyle. Thanks for all you do Joe.

    On a complete other note and the opposite of Joe. I just read a good article on handling toxic people, I thought I would share in the event any of you deal with this. Now please do not get on to me about the last one and caffeine. http://www.forbes.com/sites/travisbradberry/2014/10/21/how-successful-people-handle-toxic-people/#464844025813

  8. Clair says:

    Woohoo Joe! Joe is such a positive spirit and pushes himself!
    A. 155
    B. 17:29, scaled DUs to 50
    Thanks DB for a tough WOD and especially for sharing the article! Really great one but I do love my coffee! Make it a great one today CFHSV!

  9. Jeremy M. says:

    6:00am Class:
    A: 325#
    B: 11:35, RX+ (all unbroken, NO burpees for this guy😅)
    C: Completed w/53# KBs
    – Great class as always Nate/Bradley! 6:00am was rocking it w/tons of athletes!

  10. SheaW says:

    A. 155

    B. 16:36 Rx

  11. Bradley says:

    Joe is one awesome dude! He is always motivating the 5am. He comes in and kicks butt and has some fun while doing it.

    A. 315#

    B. 12:41 Rx+

  12. CoachDB says:

    A. Squat physical therapy = Bosu Ball, Bands and ROM Strength and Stretching drills;
    5×10 reps Box Squats No load
    5×10 reps Reverse Hypers 70lbs

    B. Augustus WOD Scaled/Modified
    800m Row
    27 Goblet Squats 1pood
    75 Double unders and 4 penalty burpees
    400m Row
    14 Goblet Squats 1pood
    75 Double unders and 4 penalty burpees again
    TIME = 13:59

    C. 6in Straight Leg Hold 2min unbroken
    Mow front yard for time = 32:32

    Wow, it smoked me. Evidently coaching and watching the fittest on earth and playing at an amusement and water park does not keep you in shape.

  13. CJ VK says:

    A. 280# PR
    B. 14:20 Rx (6 burpees)

  14. Heath sharp says:

    405×1

    11:13 rx+

    Complete

  15. jamie cherrypicker says:

    A. 300#
    B. 15:53, scaled run to 400 & 200, 85#, singles. 8 burpees

  16. MH says:

    A. 225

    B. 9:37 RX+

  17. Shana says:

    A: 240 PR
    B: 13:36 RX+

  18. Mimi says:

    A: 145# PR
    B: 14:45rx (I think. I was 50 DU in at 14:17 when the power went out)
    C: nope
    Looking good, Joe! I’ve heard you keep that 5am class in line!!!

  19. Steve Price says:

    A. 440 (F) 1 inch from bottoming out and shot up with it.
    440 (PR) Thanks Mandee, John, and Kodi!!!

    B. Power went out, don’t know time.

  20. George C says:

    Smokin Joe! The wod is just the warm up for this wild dude!

  21. Mac says:

    485 (failed at 505)

    11:29 rx+