Saturday, 19 May, 2012

Posted by Mandee on May 18, 2012   |   6 Comments



250 Meter row

3 Rounds (increase each round):

3 Russian KB swings/arm

3 Hang Power Clean/arm

3 Push Jerk/arm



Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Post time to comments.

Compare to 041020.


WOD Demo with Randal Setzler – video [wmv] [mov] [HD mov]

Reminder: Black Shirt Club testing will take the place of the 11:00 class today. Afterwards will be a BBQ and get together so be sure to stick around for some good laughs and great food!

6 responses to “Saturday, 19 May, 2012”

  1. Tasha w says:

    FYI to whoever is running the 11:00: I signed up, but now I can’t make it. My mom planned my grandmother’s birthday lunch for today and I thought it was tomorrow. (I prob wouldn’t have done that well, anyway, with those heavy weights, haha, but I was gonna come on and give it a try!) 😉 Good luck to everyone today!!

  2. OkieDB says:

    Good luck and endurance to Aaron today. Swim, Bike, and Run them down.

    Good luck and success to all that attempt to become members of the Black Shirt Club or join the Green Team. Make every lift, move, and rep count.

    Most of all enjoy the barbecue and time with friends and CFHSV family. Really wish I could be there, sorry I can’t make it.

    Train Hard, Train Smart, Train to Survive! OkieDB out

  3. Larry says:

    I did the 30 events for black shirt in the home gym this morning. Can’t make it at 11 due to baseball games and othe kids activities.

    Got all events ecept:
    no rope, so I did 10 towel pullups
    got 2/3 squat snatch, I’ll get 3 next time
    got 1/5 front squat, right glute is tweaked, so this wasn’t happening. Probably my biggest goat of the group.
    Can’t do full muscle ups at home so I did three 3 seated L mu without false grip
    no bench, so no bench press
    no ghd, but subbed 15 situps w/ 20lb med ball

    I feel that I can get the green shirt. I have a few things to work on to get the black shirt. Great set of exercises. Very good order. Can’t wait for the next time CFHSV does the Black Shirt evaluation.

  4. OkieDB says:

    CFHSV I was hoping you may root/cheer/scream for my cousin’s gym in Oklahoma.
    CrossFit Jenks!
    Right now they are in first place in the North Central Regionals.
    I have two of their teammates that I program for and I am really hoping they get to the Games.

    Please pray for and wish them well as they battle this weekend. Dennis Out

  5. Mandee says:

    Awesome time today! Everyone definitely gave it there all. A great time with great people. Congrats to all that became members of the Black Shirt Club and the Green Team. And great job to everyone who participated! There were quite a few PRs and tons of stellar performances! And a big thank you to Brian for providing us with some excellent BBQ!

  6. steve price says:

    What a great experience! We have such a good group of people at CFHSV. Great job to everyone. Congrats to my partner, Mac(Black Shirt Club)! Way to push it!