Warm-up:
4 Sets:
30 Second run @50%
30 Second run @85%
3 Rounds:
6 Alternating partner medicine ball cleans
3 Inch worms
Workout:
2012 CrossFit Games Regional: Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps
Post time to comments.
WOD Demo from theย South East Regionalย – video [wmv] [mov] [HD mov]
Marisa!! Hottie tamale!!!
VOD:
He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God? Micah 6:8
Yoga is cancelled tonight so I can get home for my sons 9th birthday dinner. See you on Tuesday!
That’s my partner!!! Looking STRONG Marisa!! Woot woot!!
Marisa! Great form and I love the expression!
Nice Marisa!!!!
MARISA!!!!!!!!!!!!!!!!!!!!
Go girl!! Love the look!
Look at that hottie!!!! Love it
Great pic Marisa!
18:02 on the WOD, scaled down to 135#, did ’em all hang squat cleans.
Light turnout at 0600 and 0700 this morning. What the heck? ๐
MARISSA!!!!
looking awesome and strong, as usual!!!
GET IT GRRRRL ๐
TEMPO Zone 3-3.5
8.72 miles Total
w/u: 3.1 mi easy, Tempo: 2.52 mi @ 6:31, w/d: 3.1 mi easy
Tempo: 16:25 HR Avg 167, HR Max 178
Couldn’t of been the 225 pound HC…
19:43, Scaled weight to 75#. Great workout and encourage everyone to go give it a shot! Thanks for the coaching Jake and man do I have even more appreciation for your athleticism and strength to have done that WOD at 225# at Regionals.
Another MTB time-trial tonight. Meeting at the pavilion across from the state park store. All are welcome. Check our http://www.sorbahuntsville.com for more info.
I am thinking about selling my Cannondale Caffeine F1 mountain bike. It is used and has some dings but is in great condition. It’s one of the last “handmade in the USA” frames that they made. Light as a feather. Has a Headshok front suspension (80mm travel), hardtail in the rear. SRAM X-9 all-around. SRAM PG 990 cassette. FSA V-drive crankset. Mavic wheels. Avid Elixer brakes. Maxxis tires. Asking 800.00 but will negotiate. Let me know!
Got through 16 cleans at 20:00 cutoff rx’d
Now that was tough!
Great picture, Marisa! Looking strong!
18:24. Scaled the hang cleans to 105#.
19:59 @ 155#
scaled to 195 / 12 reps at 20 min cutoff
scaled to 155 / 10 reps at 20 min cutoff
Learned two things.
1. The weight that feels “okay” during warm-up seems much heavier after rowing and pistols.
2. I need to work on my technique… too much arm pull.
16 at cutoff RX’d
wow that was rough.