Thursday, 16 August, 2012

Posted by Mandee on August 15, 2012   |   18 Comments

Warm up:

400m run

Instructor led agility drills

3 rounds

5 burpees

10 second handstand hold



10 rounds each for time of:

15 push ups

60 yard sprint

rest 60 seconds


WOD Demo with Benjamin Palmer – video [wmv] [mov] [HD mov]

18 responses to “Thursday, 16 August, 2012”

  1. Tracey says:

    I will miss Jake. I know he will miss me. I will see you in Lower Alabama.

  2. Tracey says:


  3. Dennis says:

    Jake the Snake, I am so honored I was able to make your last class and perform the WOD “King Kong.” It made me think of the WOD we first did together about 2 1/2 years ago. A lot has changed since then and many good times and training sessions have been happily conducted. I am so thankful for all the work you have done for the Lord, the gym, the people of CFHSV, my family, and me. Keep up the Good fight my Christian Brother. I will be looking for you at the Home Depot Center. Train Hard, Train Smart, Train to Survive! OkieDB Out

  4. Tasha w says:

    Go, Haley!!

  5. Greg Scarpa says:

    Echoing Dennis’ sentiments. King Kong was a nice way to go out!

  6. Marisa Suarez-Stearns says:

    Haley! Looking strong and focussed!

  7. Mandee says:

    We will miss you Jake! Thank you for all you have done for CFHSV and our athletes. All the best in your new endeavor!

  8. stacey says:

    Haley!! run it out girl…

  9. Mandy M. says:

    Been fighting colds, backpain and lack of time..I’ve started PT at Austin to help rotate my pelvis back forward and strengthen my left side to match my right. Looking forward to school starting so I can join the 9 am.
    Jake, you were one of the first people I met at CF and your coaching helped me discover my fittest days weren’t behind me. Thank you, You are a talented coach with an obvious passion for what you do, I wish you all the best!!

    • Daniel Fanning says:

      You cant go wrong with Austin PT. He is very knowledgeable. The PRI stuff he does is pretty amazing stuff. It just makes sense.

  10. Clair says:

    Yoga is unfortunately going to be cancelled this evening! I apologize for the short notice.

  11. AP says:

    0600 TEMPO
    8.21 miles Total (7:35 avg/mi)
    w/u: 3.1 mi easy @ 8:01/mi, Tempo: 2.54 mi @ 6:25/mi, w/d: 2.5 mi easy @ 8:15/mi

  12. Erin B says:

    Go Haley! Hot mama!

    Jake, best of luck to you with this new chapter in your life! I have enjoyed training with you these past few years.

  13. Marisa Suarez-Stearns says:

    14:50 rx’d. (:31-:39)

  14. Tasha W says:

    I’m sorry I missed the going-away shindig! Hubby consistently on travel + sick baby means I’ve only been to CF a couple of times this month. August has been a big “Boo” for me. 🙁 Best of luck to you, Jake! We’ve watched you grow as a trainer over the past three years and we wish you the best down South! And good luck in school! I travel to Rucker pretty often (yay me, haha), so hopefully I’ll be able to drop in sometime soon.

  15. Devonne says:

    Good luck to you Jake!! You are an awesome coach and inspiring athlete!! Crossfit Embrace is lucky to have you joining their team.

  16. Eric says:

    13:23 rx’d 24/33

    This one really got the pecs burning.

  17. Larry says:

    Jake, thank you for helping Roni and I start on this journey. We wish you the best as you start this new adventure.