Saturday, 18 Jun, 2011

Posted by Mandee on June 17, 2011   |   14 Comments



“The Barbell Mile” with an Olympic Bar 45/35 complete the following for time:

400 meter run


25 Front Squat

25 Overhead Squat

25 Back Squat


400 meter run


25 Shoulder Press

25 Push Press

25 Push Jerk


400 meter run


25 hang power clean

25 hang power snatch


400 meter run


“You Must Work Mobility!” from CrossFit West Santa Cruz (CA).


Updated Zone Blocks

14 responses to “Saturday, 18 Jun, 2011”

  1. DennisB says:

    For those of you that may wonder or be nervous, you do NOT perform the run with the bar. It is a regular 400m dash.

    A polite reminder, there is a SNATCH workshop at 1200hrs. It will be a true working workshop. We will cover the basic info, Burgener warm-up, skill transfer exercises, snatching progressions, and then hit a few snatches.
    Train Hard, Train Smart, Train to Survive! OkieDB Out

    • Josh Kennedy says:

      Would been more fun (and functional?) carrying the 45# bar, dig out some of the old trashed ones from the pod? 😉

      Regardless, this one will be a very tough. But I’m in taper mode, and taking the kids for a train ride today at N. Alabama Railroad Museum. y’all enjoy it!

  2. Ben says:

    No Fran?

    Anyway, don’t forget to come to the Stars game tonight. We will be meeting at the gym at 6pm, and heading over to the stadium. We’ve got 20 Skybox tickets up for grabs. It should be fun!

    • DennisB says:

      Do not worry Ben, you will have a date with FRAN. I will let everyone know when this date with FRAN is after they finish the Barbell Mile. For now continue to fantasize about her.

      • DaveC says:

        I’m in the opposite boat, my elbows are so trashed I was planning on skipping the WOD if it was Fran. This one looks more elbow friendly, but ruinous for the snatch workshop. 🙂

    • Karen says:

      I can’t make it till after 7 (work). Where can I pick up a ticket to join yall?

    • Ben says:

      Hey guys, I went by the stadium today and picked up 10 more tickets just in case we had a few extra people. I would hate to have to turn anyone away. We will have the beer taps in the Skybox open, and Thrivent Financial is hosting a picnic so we may be able to snag some free food. Don’t miss it!

  3. Don says:

    I have a huge farm project I am working on at home, clearing a long stretch of cross-fence that has been neglected for 10 years. My CF training has given me the strength and stamina to work hard for long periods out in the heat without worries. I plan to be back in on Monday. Best,

  4. Tye says:

    Elizabeth 7:53 rx’d, PR by 1:28 from January.

  5. Kerri says:

    The Berry Barbell Mile- 21:51
    Not fun but glad I got a good sweat in this am.
    I’m planning on coming to the game after a baby shower tonight.
    I’ll check at Will Call

  6. Lesha says:

    22:36 rx’d – whew! Glad it’s over! See you all at the game!!!

  7. DaveC says:

    Just wanted to give a big shout-out to Mike Kase (today’s cover boy, too) for coming out after he had just finished the WOD and running that last 400m with me. It was a huge lift. That sort of comaraderie is what I love about Crossfit. Thanks Mike, you rock!! Hope to see everone at the Stars tonight, but to borrow a phrase from Coach DB, this ole cowboy is smoked. But I’ll try to make it out. Speaking of Coach DB, great snatch workshop today too.