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Thursday, 21 Apr, 2011

Posted by Mandee on April 20, 2011   |   37 Comments



Warm-up-

3 minutes of  – 5 clean pulls, 5 Front squats, and 5 push-jerks on a 45 pound bar, 10 kipping swings.

 

Workout-

Hammer

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

HeroMichaelBordelon1_th.jpg

Enlarge image

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.


37 responses to “Thursday, 21 Apr, 2011”

  1. Patrick says:

    Russell,
    Think you might need some new lifting shoes. That’s what… your 47th pair.

  2. stacey says:

    love the socks!!

  3. Larry Lowe says:

    I did half of 11.5 this morning at home at about 80%
    AMRAP in 10 minutes:
    5 power cleans @145 lbs
    10 Toes to bar
    15 wall ball with 20lbs and 10ft target
    =4 rounds +2 (122 reps)

    I think a realistic threshold goal for me is 225 reps and an objective goal of 250 reps would be great. We’ll see how id goes down on Saturday. Good luck to everyone this afternoon. Kill it!

  4. Russell says:

    Third pair… the Rouges were too clunky, the Pendlays were good but were pretty heavy and looked like disco shoes. The Adidas feel like tennis shoes but are a little too high in the heel for me so I’ve been trying very hard to get used to them. Hopefully Reebok will come out with something good.

  5. DaveC says:

    This morning I dropped my pencil on the floor and decided it wasn’t worth bothering to pick it up. Still trashed from Monday’s lunge WOD. I’m starting to wonder if I don’t need to take an extended rest break. Three out of the last five weeks I’ve been beat up like this for multiple consequtive days. Anyone know a good Zumba affiliate in town?

    • Jason says:

      Dave, I’ve got pens, paperclips, coffee cups and a shoe on the floor of my office. I think today may be the worst day yet. This is not making a good sales pitch to my employees about the benefits of CrossFit!

      • Russell says:

        Do something! Remember that doing some sort of active recovery is WAY better than doing nothing at all. You will get more mobility and less soreness this way. I would say that doing one of the Yoga classes is probably the smartest move you could make for a speedy recovery from that awful lunge workout.

        • Jason says:

          I have been doing something. Yesterday I rowed on the C2 and rolled on the painful orange things for a second day, i stretch at home, use heat/ice etc. Today I’m headed for another round of painful rolling!

        • DaveC says:

          Too bad there isn’t a yoga class tonight. I’m trying to decide between a combination of power clean sets at 88% of 1 rep max and wall ball shots to rejuvenate my legs, broken up by monkey bar flails, or a home WOD of max reps until failure: using a fully activated recliner, view episodes of “Dog Whisperer”.

    • Patrick says:

      And… that is why I refuse to do that silly WOD.

      • Emily D. says:

        me too….twice was enough.

        It wrecked me for a week so I said no more. 🙂 I like being able to get off the couch and sit on the toilet without assistance..ha!

        • Patrick says:

          Live and learn. I’ll also be skipping the “Stick a Fork in Your Eye” Rounds for Time WOD. I’ve followed the previous Main Page debates and the Forum blather about the Lunge WOD and I can kinda see the reasoning behind it. For me personally, it just stupid.

        • Gustavo says:

          LMAO!!! Ouch that hurts too!

      • KLowe says:

        Proud to say I’ve never done it…..and never will.

        …..just as dumb as death by pullups

        • Russell says:

          you know what is funny about those two workouts? As awful and dumb and devastating as they are… I think almost every real-life situation in which you really had to use your fitness in a really meaningful way would look a lot more like one of these two workouts than something like Fran or Helen…

  6. Michael K says:

    Lynne, Hammer, 11.5, 11.6! What does crossfit have against my hands, I mean seriously!

    @ Jason and Dave: I tell them “It’s functional!”, but I can barely get in and out of my truck right now. My co-workers will never understand until they start doing it, I guess.

  7. http://garagegames.crossfitgarage.com/register/?event=Rumble

    Here’s a link to another one of the Garage Games Series Events. This one is in Columbus, Georgia. It’s being held June 11th-12th. Only about 4 hours away which isn’t terrible.

    At the moment I’m planning on staying in Auburn with a few buddies unless we can get a group together and a few people to split a hotel room.

    Let me know if anyone else is interested!

    O and by the way, the prize for first place in this one is CASH…..So as for our firebreathers, namely Russell, Kevin, Tye, and Dennis…..You’re not invited

  8. Robert S. says:

    Seeing as how I’ve seen a lot of grumbling on FB about how bad people want some carbs I figured I would fire my first salvo in the ongoing nutrition war.

    http://www.youtube.com/user/EpicMealTime#p/u/15/BaKcl0Qg13o

    Take that suckas!!!!

  9. Patrick says:

    1:29-1:45-3:08-3:20-3:45
    My ability to “take the suck” fell apart in the 3rd round. Note to self: Hero WOD after an overnight shift without sleep or food = piss poor performance. I’d still be standing there looking at the bar had Russell not convened an intervention during the last round.

  10. Casey says:

    Jake how about those compression socks in the pic. Maybe you will start listening my ideas more now:-)

  11. Robert S. says:

    J.T.

    16:16 rx’d

  12. Matthew R says:

    Open wod 11.5
    7 rds + 8 reps
    Cleans were heavy and took most of time. T2b was limited by my poor hands and grip. Wall-balls unbroken. Thanks to Lesha for staying and judging me! Good luck to those competing tonight!

  13. Steve says:

    2:29-3:38-4:20-5:03 135#(p.c.,f.sqt,jerk). 20 “jumping pullups” per round. Never did transition straight out of the front squats into push-jerks.

  14. Tye says:

    11.5 10+7 for 307 total reps RX’d

    Awful, I won’t be trying this one again, that is all.

  15. Justin says:

    11.5 9+24

  16. cole says:

    2k row 7:31