Saturday, 21 April, 2012

Posted by Mandee on April 20, 2012   |   15 Comments


400 Meter run

3 Rounds:

8 Partner med ball clean and toss

8 Partner med ball sit ups



21-18-15-12-9-6-3 rep rounds for time of:

Clean and Jerk 75/55#



Coaching Session: Packing It Into an Hour” with Gary BaronCrossFit Journal preview video [wmv] [mov]

15 responses to “Saturday, 21 April, 2012”

  1. VOD:
    “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.” Matthew 5:13

  2. scars, miles, memories says:

    MTB (L2/3/3.5)HR Avg 151, HR Max 172
    11.11 miles, 0:56:52
    Run on Trails Off Bike(L3/3.5)HR Avg 163, HR Max 171
    2 miles, 0:13:47

  3. Mandee says:


  4. A1. Back Squat @ 135lb, 15 reps x 2 sets, 10 sec

    A2. Chin-ups, 15 chin-ups x 2 sets, 2 min

    B1. Front Squats @ 85lb, 15 reps x 2 sets, 10 sec

    B2. Chin-ups, 15 chin-ups x 2 sets, 2 min

    C1. OHS @ 65lb, 15 reps x 2 sets, 10 sec

    C2. Chin-ups, 15 chin-ups x 2 sets, 2 min

    All complete and felt good. I found that the low bar back squat position works a lot better for me on the 135#. Messed around with the 100# DB again too. I found that the coordination aspect of the movement is just as important as the strength aspect.

  5. Tracey says:

    10×3 front squats @ 150# every two min.

    CFHSV WOD: 12:47
    Followed by: 27 unbroken wall ball shots 14#
    27 double unders …. Rest 3 min.
    2 rounds.

  6. Clair Lee says:

    And another shout out….BRYANT!!! 🙂

  7. Jordan B says:

    CrossFit Pandoras Box (Colorado Springs, CO)

    100 Double-Under (or practice)
    2 rd: 5 M/U or 10ea Pullup / Pushup
    10 O/H Squat at 45#

    “Med-Ball Mile”
    Teams of 2: Alternating Med-Ball Toss for 1mi at 20lb

    Rx’d at 18:18

  8. Don says:

    Totally wiped out after today’s WOD. That said, glad I done it. Builds character and mental toughness in this ole dude. 🙂

  9. Clair Lee says:

    Did this WOD at the beach today but had to substitute the clean and jerks with shoulder presses. Good workout!

  10. Justin says:

    11:29 rx’d

  11. Don says:

    God of Heaven, God of all the earth and sky.
    Great Creator, Master of all nature.
    Who gives birth to snow from heaven,
    Holds the waves at ocean’s edge,
    Gives the orders to the morning,
    Shows each dawn its place to shine?
    God of Heaven, God of all the earth and sky.

    God of Ages, God who wrote the Book of Time.
    Sovereign Ruler, Alpha and Omega.
    Saints before, He’s guided safely.
    History’s pages signed by Him.
    Author of our days and hours;
    Things to come are held secure.
    God of Ages, Alpha and Omega.

    God of Power!  God who breaks the darkness.
    Righteous Warrior, Champion of His children,
    Goes before us into battle;
    Good and evil bow to Him,
    Those in bondage freed forever,
    Victories won at  His command!

    God who heals us, God who gives us peace and hope.
    God who listens, Carries all our fragile
    Dreams and heartaches, wins and failures;
    Binds the broken; hides the weak.
    New beginnings freely offered;
    Who can make us whole again?
    God who heals us, God of Power,
    God of Ages, God of Heaven,

  12. scars, miles, memories says:

    0700 Long BRICK on Mt Sano
    MTB (L2/3/4) HR Avg 151, HR Max 173
    1:56:14, 20.93 miles
    RUN TRAILS OFF BIKE (L2) HR Avg, 156, HR Max 161
    0:35:06, 4.15 miles
    8:27/mi pace

  13. Melissa says:

    15:04 if I remember correctly. Man, Jake, go easy on us next time!!!

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