Tuesday, 13 March, 2012

Posted by Mandee on March 12, 2012   |   16 Comments


2 Rounds:

10 Calorie row (damper must be set at 10)

4 Burpee broad jumps

6 Kettlebell sumo deadlift high pulls

Rest 1 Minute



A. Power clean – 15 Minutes to find a 1RM

B. 7 Minute AMRAP

7 Kettlebell swings 32/24 Kilograms

7 Burpees


Post load and reps completed to comments.


The Swing: Body Awareness for Hip Extension” with Jeff Martone,CrossFit Journal preview video [wmv] [mov]

CrossFit NYC: 504 Strong” – video [wmv] [mov] [HD mov]

16 responses to “Tuesday, 13 March, 2012”

  1. VOD:
    So whatever you wish that others would do to you, do also to them, for this is the Law and the Prophets. Matthew 7:12

  2. Tasha W says:


  3. AP says:

    0600 Track: Long Intervals
    w/u: 2 miles easy, w/d: 2 miles easy
    Main: 3 x 1600m, rest 5:00, hold splits within 3-5 seconds
    5:56, 5:41, 5:39

    CFHSV representin’ today! Big shout out to Casey, James, Lesha, Carson and Brady for coming out and getting after it this morning. A couple of y’all doing their first ever real deal track workout, great job!

  4. Brady says:

    0600 Track
    w/m: 800m ,W/d 400m easy
    400m x5,rest 3min inbetween, trying to set a pace and keep it.
    Seems like a I did keep a pace, a slow pace, but kept it. First time trying this out was fun, so training will continue!
    Thanks Aaron

  5. Tye says:

    BB Gymnastics:
    1) 15 min to find 1RM Jerk – 235 5lb PR
    2a) 5X5 Push Press rest 60s – 155
    2b) 5X3 Power Clean rest 60s – 175
    Pain Threshold Training:
    7 Rounds: 10 Burpees, 7 275lb DL; rest 2min. between sets – between 38-41s for all 7 sets
    2K Row at 90% will be done this afternoon

  6. Carson says:

    0600 track, short intervals.
    w/u: 800m, easy. w/d: 800m, easy.
    400m x5, 3min rest between. Same as Brady, working on pace setting.
    2:32, 2:21, 2:26, 2:26, 2:21.
    Plan on making this my regular Tuesday morning thing. Thanks for the extra coaching, Aaron!

  7. Jane says:

    130# first time I’ve been able to clean more than my body weight! Thanks for the coaching, Jake! Then 7 rds rxd kb/burpees.

  8. Will Blankenship says:


    First power clean attempt = 225… then 235 told me to kiss it’s ass for the next 14 minutes. Not my day.

    • Tracey says:

      It’s the same for me too Will. That 5#-10# jump might as well be 40#.

      I enjoyed being apart of the 11:30 class:) with Robert as my coach.

  9. Erin B says:

    Great picture, Marisa!

  10. skyler says:

    I love this, a bunch people going beast mode on some skills they identified as areas to improve. This board is full of animals.

  11. stacey says:

    MARISSA!!! get it girl…looking strong!!

    115# PR, i had 120# but my left arm is super slow compared to my right, and i kept dropping it…bummer…next time…

    6rds, rxd weight, but did Russian swings bc of shoulder injury…just not 100% yet.

    great coaching by Robert, loved having T.Rauer in class with me 🙂

  12. Clair says:

    Great morning! 100#PR, 7rds at 16kg

  13. Tasha W says:

    100#, 8+3 at 16kg. Was hot this afternoon! Is it really just March??

  14. Patrick says: