Sunday, 22 May, 2011

Posted by Mandee on May 21, 2011   |   12 Comments

Warm up:

400m run followed by group med-ball toss


For time:
1000m Run
30 Handstand push-ups
1000m Row

Cool Down:

Partner heelcords!


12 responses to “Sunday, 22 May, 2011”

  1. RyanP says:

    Caption, “Get your finger outta there!”

  2. DaveC says:

    Whew. Well-needed rest day for me although perverse as it sounds, that WOD looks tempting. I had one of those weeks that really makes one stop and think. 6 strength/lift PRs for a combined +170 lbs at my lowest body weight since starting Crossfit. And just for good measure I got two rope climbs in the obstacle course, first time ever for two of those in a day. Now if I could just manage a decent deadlift …

    In a sense it was an unusual week (opportunity and preparation intersected more than normal) but when I look at what my little Crossfit notebook says about the last 2-3 weeks, I can’t help but think cranking up the nutritional diligence makes a substantial difference even for us older non-athlete athletes. I knew eating better would be beneficial, but I misjudged how big of a factor it can be. Even though I grumble at times, I’m glad I took the time to experiment with the Challenge.

  3. klowe says:

    I did the run + HSPU portion the other day. This WOD is interesting to game out. For testing purposes I went at 90% run pace and HSPU to failure just to see what would happen.

    Still trying to figure this wod strategy out. It is an interesting feeling going into that first HSPU when all your blood is down in your legs. Definitely didn’t get anywhere close to my “normal” HSPU max reps. The first few are disorienting…..enjoy the feeling : )

  4. Hey guys,

    I just wanted to give a HUGE thank you to everyone who came out to support at Bridge Street yesterday. No matter if you came to workout, show your support, cheer, or just stand around and hang out we couldn’t have done it without you.

    These events that we plan are great in theory but if you guys don’t show up or take the time out of your day to come and support then they can’t happen.

    BIG thanks to everyone who helped load up the truck at the gym and out at Bridge Street. James was nice enough to follow me back to the gym and help me unload everything which would have taken me far longer alone. Thanks James!

    You guys make the CrossFit community so great and make me proud to say that I am apart of CFHSV. So thank you!

  5. stacey says:

    are we having a benchmark class today?

    • Dennis says:

      Yes, the Benchmark class is “GRACE.” 30 reps Clean and Jerk 135/95lbs for time.

  6. katherine says:

    Hi Everyone,

    I just want to second Jake by saying THANK YOU to everyone who came and support CFHSV yesterday. We had a great turnout and a number of people who stayed the entire time and worked out two, three, or even more times! The feedback we got from those who stopped to watch was great and hopefully we spread CF to a few more people this weekend!

    We will be co-promoting another event in June with a yoga focus. I will keep you all updated with the details as soon as we have them.

    Thanks again to Jake, Tracey, and all of our CFHSV athletes!


  7. Larry says:

    RX 14:10

    run was 4:16, HSPUs 6:25, Row 3:32

    6-5-4-3-2-1-2-2-1-2-1-1 on HSPUs

    good wod! I’m usually twice the time or half the effort on workouts when compared to the elite athletes, so I’m expecting you guys to get between 7 and 8 minutes.

  8. Josh Kennedy says:

    4pm: Rx in 17:02, all strict HSPU (5-4-3-3-3-3-2-2-2-2-1). Tracey was trying to show me the kip on the fly, but not a day to improve my motor coordination!

    Then I was all warmed to do Grace on my own before the 5pm class started. On the first rep, let the barbell bounce off the bridge of my nose on the way down! Decided it was a sign, called it a day. Darn foolish, gonna have some raccoon eyes in the morning.

  9. Ron Wood says:

    13:50 rx’d
    Didn’t keep up with times/splits but that was a fun WOD

  10. Devonne says:

    I finally know what the feeling is to “surrender” to “dropping (in a controlled manner) under the bar during “Grace” today. I was not consistent with the movement, but could dramatically feel the difference when I did. It was an awesome feeling.

    PR at 65#…7:15.