Thursday, 23 Jun, 2011

Posted by Mandee on June 22, 2011   |   14 Comments


3 x 10 rebounding box jumps. Every rep must be touch and go!



Complete as many rounds in ten minutes as you can of:

75# Hang power snatch, 10 reps

10 pistols, alternating legs



PNF band stretch


Kendrick Farris Q&A” by Again Faster Equipment – video [wmv] [mov]

“I Hate You, CrossFit” from CrossFit Sioux Falls (SD).

14 responses to “Thursday, 23 Jun, 2011”

  1. Tasha W says:

    Holy moly, Mandee, that bar looks heavy….

  2. Eric Hedges says:

    8+10 scaled pistols

  3. Tye says:

    5/3/1 Squat: 225(5)-255(3)-285(3)

    10 75lb Hang Power Snatch, 10 Pistols; 9+9 RX’d

    4X10 Reverse Hypers at 70lbs

  4. Will Blankenship says:

    7+10 scaled pistols

  5. Larry Lowe says:

    Kevin’s article for the Death Race!


    Good props for CFHSV, 2Pood, his vet clinic, etc!

    I don’t thin we need to critique his snatch from last year’s Sectionals in the photo – early arm pull anyone?

    Very proud of my brother!

    Good luck!

  6. Rich C. says:

    Did this at home 6+8 rx’d

  7. Patrick says:

    7+18 scaled pistols. Parallel (half) squats to a stack of bumpers.

  8. Josh McGuire says:

    I’m on vacation next week with the kids but I wanted to do Saturday’s WOD.

    5 x 3
    315-405-455-490-500 rxd

    I had to do this at my old gym today. I have to admit I wasn’t looking forward to going there. I was a fixture there for years and this was the first time I have lifted there for about 6 weeks or so since I started Crossfit. It was and is everything that Crossfit is not. It just seems like a flat, unmotivating unproductive place to me now.

    I was very skeptical of Crossfit. I can say now that everything I once thought about Crossfit was wrong. All I really knew about it was from browsing this site and main site prior to joining. I needed a change bad enough to just jump in and if I didn’t like it I was going to leave after a month.

    I will never train the way I use to train. I will do Crossfit until I’m not able to anymore. It’s been an amazing challenge mentally and physically for me. I was burnt out and skipping workouts and not eating good before I started. I look forward to Crossfit everyday, I hate taking days off and don’t really want a cheat meal. It’s definately changed my life and given me a totally new outlook on fitness. Just wanted to share that after going back to the “gym” today.

    • Josh McGuire says:

      Meant to say that the wods are awesome but the environment and people at CFHSV are what set it apart from anything I’ve ever been a part of.

      • Steve Price says:

        Great post Josh! Glad to have you on board! Through the years i’ve known some pretty knowledgeable people in the field of bodybuilding/powerlifting:Dallas Terrell,Mike Robbins and Doug Borden(powerlifter now deceased). They were all good at what they chose to do. But Crossfit is more beneficial to the job I perform. I believe that functional fitness is the way to go! Being able to run, lift a heavy weight, climb/scale a wall, keep peforming a physical task after my heart-rate is extremely elevated: all of these things will help me as a firefighter more than any isolated exercise ever will.

  9. Don says:

    5 +4 scaled pistols and slightly scaled weight @65#. I rather dreaded this WOD, but got better over time on the pistols, maily by concentrating on tight abs. I can do these!! But I will have to get better. 🙂