Tuesday, 10 May, 2011

Posted by Mandee on May 9, 2011   |   21 Comments


Spend the first 20 minutes of class working up to a heavy single Hang power clean.



For time:
Row 500 meters
115 pound Hang power clean, 21 reps
Row 500 meters
115 pound Hang power clean, 18 reps
Row 500 meters
115 pound Hang power clean, 15 reps
Row 500 meters
115 pound Hang power clean, 12 reps


War dog

21 responses to “Tuesday, 10 May, 2011”

  1. Tracey says:

    PP Pearl could do that job!

  2. Christy Bergin says:

    Anyone happen to know what time the Lululemon Trunk Show begins today? Can’t seem to find it on the site. Looked in the newsletter & events calander (just so you know I tried…)

  3. Matthew says:

    14:37 Rxed

  4. Tasha W says:

    Lulu show is from 330-630 (wine and snacks served at 630.)

  5. Josh Kennedy says:

    14:25 with 95# HPC. Still have some deep fatigue from Sat’s race. Lot of other killing this WOD though

  6. Ron Wood says:

    13:27 rx’d

    • Jason says:

      Ron is loving this programming right now! I’ll be catching Tarpon for time and weight while balancing a cold one on the deck of the boat for the next 4 days!

      • Ron Wood says:

        Was yesterday’s golf tournament the kickoff to your big trip?!? I want your programming!!

  7. Erin Atkins says:

    I adore the Crossfit community. Thank you, Jane, Russell, and Craig for your encouragement during my major mental block today. I’m my own toughest judge, and I was so upset that I couldn’t get my body to do what I wanted it to. Thank you for talking me down and pushing me through it. It means a lot to me.

  8. Robert S. says:

    5/3/1 Bench Press at lunch
    180 (5)
    190 (5)

    WOD this afternoon
    16:42 rx’d

    Long day at work made for a terrible showing on today’s WOD.

  9. Robert S. says:


    The article about the K9 troops is pretty cool, however I was distracted by the fact that the operator in the photo is wearing Vibram 5 Fingers.

  10. Tye says:

    11:12 RX’d, or somewhere in that basic time frame.

    I’d just like to say that my wife has perfect pushup form in today’s picture. Love you baby!

  11. stacey says:

    17:14, 75#

    awesome pic!!

  12. Larry says:

    Crossfit East Cobb again

    This guy’s programming is awesomely hard.

    warm up
    5×5 back squat (135,185,205,225,230)
    5×5 deadlift (225, 255, 265, 275, 285)
    30 straight leg deadlift at 50% 5 rep max weight (135)

    Front squat @ 135
    Deadlift @ 225 (I did 185)
    400m run

    I am pooped! This programming grinds you into a pulp. In a discussion with the owner I told him we are strict main site with a warm up and that’s it. They discounted our programming saying that strength is the most important of the 10 movement domains in crossfit – everything else follows strength in his book. I asked how many athletes that had going to regionals. One. I told him we have four, so we must be doing something right.

    Anyway, I do enjoy this trainers programming, but I did notice a lot of bad form – front squats completely on toes, round back deadlifts, and many athletes complaining about chronic shoulder pain. Got to be careful out there.

    • Tye says:

      Wow Larry, that looks like a recipe for overtraining right there. That’s a ton of squats and deadlifts, unreal.

    • Robert S. says:

      Strength is the most important…

      Did I miss that part in Decatur Tye?

    • Larry says:

      I agree. It was way too much. I didn’t want to argue with the head trainer given that I have dropped in three times now and haven’t been charged :).

      I haven’t seen them program double unders, handstand pushups, summo deadlift high pull, …. They may be strong, but they will have problems with couplets that show up on the main site.

      It still feels good to go heavy and hard in the same workout. Not that often though. I’m taking a couple of days off.

      • Russell says:

        That’s the same line of BS Sold to me forever ago by a few “experts”. Remember when we tries this as a gym back in 09′ Larry? We got really good at squatting a bar 5x and sucked at everything else. This is just popular because it’s cool to be counter-counter culture. Clearly not for results. If this concept worked then the guys at westside barbell would CRUSH tabatta squats.

        • Larry says:

          Totally agree. It seems that this guy packs a lot into the strength portion and then does a more metcon-ish wod. He said the mainsite doesn’t do a good job at developing the strength portion, but what I noticed is that he says go light, a little heavier, medium heavey, pretty hard, then max effort on the 5×5, all within 15 minutes. This is quite a bit different than the warm up with sets of 5 until it is heavy and then get all 5 sets with a full 3-5 minute rest between each set. I think we get a lot more out of a total effort 5×5 than the rush through 5×5.

  13. Mac says:

    14:45 rx’d

  14. cole says:

    13:15 as Rx