Saturday, 28 April, 2012

Posted by Mandee on April 27, 2012   |   12 Comments


200 Meter run

3 Rounds:

20 Double unders/40 Single unders

10 Calorie Row

5 Second Handstand hold



A. Power Snatch – Spend 10 Minutes to find a heavy single

B. 12 Minute AMRAP

5 Handstand pushups

10 Power Snatch, 95/65#

30 Double unders


Killing the Fat Man: Episode 4” with Gary Roberts, free CrossFit Journalvideo [wmv] [mov] [HD mov]

12 responses to “Saturday, 28 April, 2012”

  1. Mandee says:

    Tracey and I wanted to give everyone a short recap of Day 1 at Regionals! Of course, many of the things Tracey wanted to write were inappropriate so I think I’ll do the typing for the both of us!! 🙂 haha!!
    WOD 1 was fast and furious and really fun to watch. In the Team competition, it was very evident how important practice, timing, and communication proved to be. The partner deadlifts were SO well executed by some teams, but turned out to be devastating for others. On the HSPU, it was surprising how many people had missed reps due to failure to keep their feet on the wall at lockout. And many looked like they didn’t understand why the judges were no-reaping them. The top Individual Women and Men were quite impressive and many turned in sub 3min scores which was awesome to watch! Some kipped the HSPUs from the beginning and some tried to transition to kipping once they started to fail on strict. In the end, the efficient kippers won out in most cases. Talayna Fortunato kipped the entire time, while Irving Hernandez did them all strict (I think!) But we watched others do all 21 strict, all 15 strict, and most of the 9 strict, but then took TONS of time to finish out the last few because they didn’t have a good kip.
    WOD2 was definitely a “big man/woman” WOD. Those cleans were HEAVY!! It wasn’t  too fun to watch all the rowing, but by the time they got to the cleans it was quite entertaining! WOD2 showed that size can get you pretty far, but technique is just as if not more important. Individual competitors had to complete 30 hang clean, and LOTS of people knocked out a set of 5 to start that looked good but then quickly fell apart. Those with good technique were able to hang on and finish the reps before the cut off. Jamie Gold and Talayna Fortunato were awesome to watch in the women’s competition, and 
    Chase Daniels silently blew past the rest of the men to take 1st in WOD2. Jake did AWESOME on WOD2 as well, placing higher than many of the top competitors including the guy who won our region last year! And our fellows CrossFitter from CFImpulse had a strong showing in WOD2 as well! 
    Overall, it was a fun and entertaining day, and we are excited to see what tomorrow will bring! Stay tuned for more updates! And keep cheering Jake on from home!!  I’m sure you all agree with us that we are proud to have him representing CFHSV!! 

  2. Mandee says:

    Jake just won his heat for WOD3!! It was AWESOME! So much fun to watch!!! I think his time was 4:42!!

  3. Larry says:


  4. DaveC says:

    According to the Games site. Jake and Quinn finished 5 and 6 in Wod 3. Both have moved into the top 20 overall. Crossfit Impulse has moved up to 10th in the team standings overall after getting 4th in Wod 3. Good morning for North Alabama!!

  5. Tracey says:

    Jake is in 20th overall after wod 3!!!!!! I am so hoarse from screaming:)

    Hotel wod: Mandee and I did DB complex with some globo additives. Felt like old times for me.

  6. David McMillion says:

    Jake’s a beast. Keep it up brother!

  7. Clair Lee says:

    Way to go Jake and Quinn!

  8. steve price says:

    Way to represent Jake!!

  9. AP says:

    Thanks for the update. Great job Jake! Keep it up!!

    Xterra Ft Yargo
    800m swim, 10 mi mt bike, 4.5 trail run
    Unofficially 1:51:36. 44th overall out of 200 plus, 9th in my age group
    Swim: 15:29, Mass start. Water was a wee bit chilly and it was tough to get my breathing under control, think my heart was in my throat the entire swim.
    T1: 3:17, way too much time
    Bike: 54:20, avg 10.8 mph. Ate it twice in a half mile span, not happy.
    T2: 1:36, a little better but still too much time
    Run: 35:37, 7:25/mi pace and was able to make up some ground here.

    For the first tri of the season and it being a “B” race before next months “A” race, I’m pleased. Found plenty of areas to improve before Worlds.

  10. David McMillion says:

    Great work Aaron, Jake and Quinn!