Thursday, 16 February, 2012

Posted by Mandee on February 15, 2012   |   53 Comments


500 Meter row

2 Rounds:

10 Squats

10 Second handstand hold

10 GHD sit ups

10 Hip extensions



CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs
Post total to comments.

Compare to 110116.

The Swing: Body Awareness in the Set-Up” with Jeff MartoneCrossFit Journal preview video [wmv] [mov]

53 responses to “Thursday, 16 February, 2012”

  1. VOD:
    Let no one deceive himself. If anyone among you thinks that he is wise in this age, let him become a fool that he may become wise. For the wisdom of this world is folly with God. For it is writtne, “He catches the wise in their craftiness,” and again, “The Lord knows the thoughts of the wise, that they are futile.” 1 Corinthians 3:18-20

  2. Tracey says:


  3. Don says:

    Amen, Jake. Erin, yikes!!

  4. Mandee miller says:

    Erin looking STRONG!!

  5. Will Blankenship says:

    I’m not much of a religious person… not at all actually, but we won’t get into that. I know many members at CFHSV are though, so I thought I’d pass along this passage. Don’t want to step on Jakes toes either because I know he puts much thought into what he posts, so I’ll share this one and be done. I’ve always thought it was really cool and could be considered relevant to any athlete:

    1 Corinthians 9:24-27

    Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever. Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

    • Dennis says:

      Will thanks for sharing this scripture. As I am a heavily influenced product of the 1980’s I will give this a “Totally Awesome.”

    • Jake Naumcheff says:

      Will, thanks for sharing. A favorite of mine also. I would give you a “Totally awesome” as well but I was only alive for less than a year in the 80’s so probably not the most appropriate term for me to use. 🙂

      • The Bone Spur Kid says:

        Yeah Jake, you were born around the P.M. Dawn / Dawson’s Creek error. You should give it a “That’s Da Bomb”.

    • Clair says:

      Thanks Will for posting this scripture. My minister actually delivered a great sermon this past Sunday on this.
      Have a great Thursday!

    • Bryant says:

      Nice! @Jake haha! ….. With these scriptures in mind I need to break 1000 today on this total! #LEGGO

  6. AP says:

    Zone 3.5 (85-89%) 169-175
    Tempo HR Avg: 170
    w/u: 2 mi easy
    Tempo: 2 mi 13:11 (6:35/mi pace)
    c/d: 2 mi

  7. The Bone Spur Kid says:

    Nice Pull, Erin! 🙂

  8. DaveC says:

    I thought I remember reading in a recent email that there was going to be a mobility workshop this Saturday at 12:00 noon. But I could not find it in MBO. Am I misremembering?

    • Mandee says:

      Yes Dave you are correct! The workshop is this Saturday at 12pm with our very own mobility guru Robert Simmons!! Remember, this workshop is free to those registered and participating in the Open!!! If you are doing the Open, you do not need to register in MBO for this workshop. Others can now register in MBO. Thanks!

    • Jane says:

      Awe I hate I’m gonna miss this workshop! Clair and I are attending the Whole9 seminar in bham on Sat. If you have any nutrition questions you want me to ask while we are there, just let me know!

  9. Carson says:

    Nice, Erin!
    Today: 190/90/285=565. All PRs.
    I needed this to make up for the suckfest that February has been for me.
    Great work 0600!
    And WTG Mandee! That DL was AWESOME!

  10. Larry Lowe says:

    BS: 275 (pr)
    SP: 140 (pr)
    DL: 375 (pr)

    Total = 790 (pr)

    I should have done the math early on… I would have added 10 pounds somewhere to get 800lb total. Felt good today. The squat mobility WODs I’ve been doing at home are starting to pay off.

  11. Jane says:

    So strong, Erin!

    BS: 185# (10#PR)
    SP: 85# (tied a PR- been stuck here a while)
    DL: 245# (15# PR)
    CF Total: 215# (40# PR from Dec)

  12. Clair says:

    Great job Erin!
    BS: 130#
    SP: 70#
    DL: 185 (20#PR)
    CF Total: 385#
    Was not happy with my Back Squat #, but getting more comfortable with my DL! Thanks Jake for the coaching!

  13. AP says:

    BS: 270 (10 pound PR)
    SP: 120 (prev PR)
    DL: 365 (10 pound PR)
    CF Total: 755 (50 pound CF Total PR)

    Finally PR’d or matched a previous 1RM PR across the board. Feels really good to finally put them all together and achieve a 50 pound CF Total PR.

  14. Tracy Roberts says:

    Looking strong, Erin!! =)

  15. Ben says:

    We would have Crossfit Total (my favorite CF workout) the day after I’ve been out on a road trip ’til 3am. No way I miss this though!

  16. Tasha W says:


  17. Josh Kennedy says:

    BS: 305 (40lb PR)
    SP: 155 (10lb PR)
    DL: 345 (10lb PR)

    Total = 805 (PR)
    Going to 800 was a major benchmark for me, a very good day; this middle-aged ulrarunner will take it! And lots of good folks in the box putting up PRs today.

  18. Brian says:

    BS: 300#
    SP: 135#
    DL: 405#

    Total: 840 (35# PR)

  19. Meghan says:

    Awesome Erin!!! Good job to 0600. LOADS of PRs this am:)
    BS: 155# (NOT a PR–tired hip flexors from OHS?..get’em next time…)
    SP: 85# (5#PR)
    DL: 275# (10#)
    Total: 515 (15# PR!)

  20. Bryant says:

    Dang everyone is post some major stats! That’s what’s up!!!

  21. Sam says:

    BS: 350# 5# PR
    SP: 185#
    DL: 435#
    Total: 970#

  22. slade white says:

    BS: 335
    SP: Nope
    DL: 435

    Total: 770

  23. Jamie Yells a lot says:

    225(PR), 115, 305 (PR) = 645 (PR by 20)
    Also, I may have screamed a little. Happy to break the 300 barrier.

  24. Justin says:

    BS: 380 pr
    SP: 175
    DL: 480 pr
    Total: 1035 pr

  25. Don says:

    BS 275# 30# PR, SP 125 missed old 130# PR, DL335# missed 340# PR, still 735# 25# PR. Awesome work, people!!

  26. Po says:

    BS: 335 (20lb PR)
    SP: 145 (PR)
    DL: 405 (50lb PR)

    Total = 885 (PR)

    First time doing CF Total so an automatic PR but a solid PR nonetheless in my book.