Sunday, 20 May, 2012

Posted by Mandee on May 19, 2012   |   13 Comments


250 Meter row

3 Rounds:

100 Meter run

4 Dumbbell man makers




Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4’s?


Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

13 responses to “Sunday, 20 May, 2012”

  1. scars.miles.memories says:

    The ITU Cross Tri World Championship/XTERRA Southeast Championship is now in the books. I probably finished last in my age group and somewhere near the bottom overall. Despite this being my worst finish ever, it was undoubtedly my best race for reasons I never fathomed. I had a great swim, and because it was my first time ever riding the Oak Mtn trails, I decided to ride somewhat conservatively. I made it through Blood Rock with no problems, but shortly after I wrecked and caught a flat, or maybe I caught a flat which caused the crash. Either way I had a flat to fix. Unfortunately, I went through both my CO2 cartridges trying to inflate the new tire to no avail. My day was done. Or so I thought. Then something or someone reminded me of 1 Corinthians 10:31, “So whether you eat or drink or whatever you do, do it all for the glory of God.” I’ve been praying and meditating on this a lot lately and that was it. I decided to humble myself and smother my pride. To be completely honest, in the past I would have taken a “DNF” if I knew my pre-race goals wouldn’t be achieved, and especially if I had a legit excuse like an un-repairable flat. Not today. I would enjoy this day and honor God with the gifts he blessed me with, even if it took me all day to get out of the trails and back to transition. I threw the bike over my shoulder and started running. Turns out I was only about 3 miles from T2 and thanks to CrossFit and the philosophy of GPP, I made it into T2 feeing good and had a solid 10K. Thanks to everyone for the well wishes and encourage leading up to the race, I truly appreciate it!

    • Josh Kennedy says:

      I now have a new motivational story to put in my head when my racing/training is starting to suck. Talk about putting on your big boy pants and making it happen. Good on ya, bro.

    • Mandee says:

      Awesome job Aaron and such an inspirational story! So proud to have you out there representing CrossFit and CFHSV!!! 🙂

      • David McMillion says:

        Great work Aaron. That determination is admirable. Talk to me about a “tubeless” conversion before your next race. You’ll never (almost never) get a flat again.

    • Jamie not Jaime says:

      Way to go Aaron!!! I was hoping for a recap. Others would have given up but that wasn’t even a choice.

    • Tracey says:

      Wow! Aaron I’m so pleased to hear that. Uplifting day for you 😉 thanks for sharing. God is good.

  2. Josh Kennedy says:

    Congrats to all on their new t-shirts, good looking crew in that photo. Hope the schedule works out next time and I can make a go to join such an august body.

    Will not make Chelsea tomorrow either, gotta pick up my dad from the airport. But have sorta-fond memories from going head-to-head with Tye and the good Dr. Baldwin about a year ago…with the battle scars to show for it! http://www.facebook.com/photo.php?fbid=1952241857195&set=a.1952240657165.2107503.1577111878&type=3&theater
    I hung onto Pat for dear life, but my hands weren’t up to the task. Pat is always a beast, that day he was unreal.

  3. Mandee says:

    David McMillion had to leave before the photos but he only missed I think 2 skills and definitely earned a spot on the CFHSV Green Team!

  4. VOD:
    But I tell you that everyone will have to give account on the day of judgment for every empty word they have spoken. For by your words you will be acquitted, and by your words you will be condemned. Matthew 12:36-37

  5. AP says:

    33+34 (PR)

    Great to see Dennis back at the box coaching us up!

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