Thursday, 07 July, 2011

Posted by Mandee on July 6, 2011   |   25 Comments



10 minutes of shoulder mobility



Shoulder Press 5-5-5-5-5 reps

Post loads to comments.



3 x 10 Kettlebell bottoms up

3 sets Max rep push-ups


Interview with Bill Henniger of Rogue Fitness at the North East Regional – video [wmv] [mov]


Yoga starts tonight at 5:45, we hope to see you there!


25 responses to “Thursday, 07 July, 2011”

  1. Eric Hedges says:

    Justin killing it! Great pic!

  2. Casey says:

    Hey everyone! I had a posting yesterday about a fundraising event for the American cancer society that didnt get posted until later yesterday (guess my message was too big) Please check it out if you can. Thanks.

  3. stay committed to you decisions but flexible to your approach says:


    After the cool down, I’ll be lucky to raise my hands above my ears.

  4. David says:

    Yesterday did 3 bike climbs up Bankhead. Preparing for the Leadville Trail 100 in August. Ankle felt pretty good.

  5. DaveC says:

    My WOD for today. “AWOL”. Irrigation project at Sugar River Vineyard followed by 180 minute AMRAP: yank walleyes from the confluence of the Sugar and Pecatonica rivers. Cool down: massive italian dinner at Maria’s to celebrate Mom’s upcoming 70th birthday. Goal is to make Mr. Creosote look like an underfed Zumba girl.

  6. Meghan says:

    65#. Thanks to Tracey for helping to correct some issues with my form. It’s hard to break bad habits! Looking forward to training and growing at new crossfit home.

  7. Larry Lowe says:


    single rep max a few months ago was 140. I’m pleased with 5 at 125.

  8. Tye says:

    Back Squat 235(5)-250(5)-265(5)
    Made up yesterday’s front squat/burpee pullup wod in 5:34 RX’d

    • Josh McGuire says:

      Hahaha….are you serious? 5:34? That’s solid….you sure it wasn’t 5:35? Nice work!!

  9. Tasha W says:


  10. Justin says:


  11. Eric Hedges says:

    135-145-155-175-CRUSHED by 185

    3 x 10 Kettlebell bottoms up 16kg
    3 sets Max rep push-ups

    The cool down really rounded out the workout my shoulders were spent and I have bench tomorrow. 🙁

  12. Robb says:


    tried 135# out of the gate and hit 4. Thanks Tracey for the help today!

  13. Rich says:


  14. Ron Wood says:


  15. Jane says:

    Yoga was awesome tonight! Clair did such a great job!

    • stay committed to your decisions but flexible to your approach says:

      “I’m done with Sergio
      He treats me like a ragdoll
      She hides The television
      Says I don’t owe him nothing”

      (Sorry. I couldn’t resist) 🙂

  16. Patrick says:


  17. Mac says:

    115-125-135-135-140 wow what a “cool-down”! Didn’t really live up to its name though.