Monday, February 15 2016

Posted by Mandee on February 14, 2016   |   17 Comments

Eric 1Eric 3Eric 2




A. Tempo Bench Press & Speed Bench Press:  6 sets of 5 reps,  E2:30MOM

Set 1: tempo — 4 seconds down, 2 second pause at the bottom, 1 second up, 2 second pause at the top

Set 2: speed bench press

Alternate between tempo and speed for 6 sets

B. Washington’s Birthday!

“Founding Father” by DB

5 rounds for time of:

30 double unders

15 pull-ups

15 push-ups

15 ab-mat sit-ups, unanchored

15 air squats



17 responses to “Monday, February 15 2016”

  1. Kobra says:

    Eric K has been making big JUMPS in his fitness! Good work man!

  2. Matt says:

    Bad to the bone! Eric is going to make some noise in the Masters division of our region this year.

  3. Regina says:

    Eric!!! My incredibly athletic friend whose 7:30 plank hold became legend passed down by N8 Dawg and Kobra Kodi…

  4. Mandee says:

    Eric K! This dude has the drive, the passion, and an incredible engine to top it off! Keep it up Eric! 🙂

  5. Tj says:

    Proud member of the 11 30 crew right there there u go Eric !!

  6. Nathaniel says:

    Eric’s positive energy is infectious and he’s never held back in a WOD. Get em Eric!!

  7. Dave M says:

    Big E!! Stand back folks, he is also awesome on legless rope climbs.

  8. Calvin says:

    A. 200# across
    B.11:51 scaled pull ups

  9. CJ VK says:

    A. 135# across. I don’t think I’ve ever hit bench %s
    B. 16:52 Rx

  10. George C says:

    Shoulder wasn’t feeling right today. Bench suffered and couldn’t perform kipping pullups.

    A) 165 for first set, then dropped to 135 for remaining sets
    B) 19:45, scaled to 7 strict pullups each round

  11. Jeremy Millich says:

    My man Eric!! This dude is one stud! He just gets better and better! Always encouraging each and every one of us! Great friend too!

  12. Matt says:

    A: 250( failed to get last 2 reps on each movement of last 3 rounds but this was my RX %)
    B: 3+79(RX)

    Thanks to Kyle and TJ for staying with me and pushing me to finish after the time cap. Thanks to Zachery for giving me some pointers on muscle up training.

  13. CoachDB says:

    Eric K you are still a wild man. So glad you are tearing it up. Keep representing stud!

    Check out the main site’s new webpage https://www.crossfit.com

    Bench Tempo and Speed = 175lbs

    WOD RXd = 11:55
    -Starting to feel a little better. 1st two rounds all unbroken, rounds 3-4-5 had to do 10 and 5 on pull-ups and push-ups.

    PS: CFHSV’s new FRAN times are phenomenal. Awesome, keep getting FIT CFHSV Style!

  14. Mimi says:

    A: 5 tempo push-ups and then 5 as fast as possible with 25# weight on back
    B: 18:42 rx
    Eric K is a CFHSV wild animal!

  15. Jeremy Millich says:

    4:15 class:
    A: 195# across
    B: 9:58, RX
    – Great class!
    – Great job Bradley!

  16. Bradley says:

    Eric K is mad man. That dude only knows 1 speed! I will never forget that 7:30 plank!

    A. 185 across

    B. 9:44 Rx

  17. Justin says:

    Eric’s usually on his second wod of the day when I see him. He’s always in there working hard.
    205 across
    8:51 rx