Tuesday, 13 September, 2011

Posted by Mandee on September 12, 2011   |   19 Comments


5 minutes of dynamic hip warm-up followed by instructor led group sprint work


Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.


3 x 12 GHR

3 x 8 Reverse Hypers


The Position: Part 6 – The Bar Dip” with Kelly Starrett and Carl Paoli,CrossFit Journal preview video [wmv] [mov]

The Mountain Man Competition from the Summer Affiliate Gathering – video [wmv] [mov]


Reminder: The 4:30 and 5:30 classes are cancelled tonight for the Chamber of Commerce Event being held at the Matrix and CFHSV.

19 responses to “Tuesday, 13 September, 2011”

  1. Bryant Adams says:

    Nice photo!

  2. Mandee miller says:

    Court representing 0600!! Woop woop!!

  3. Matthew says:

    Looking good on your rope climbs Courtney! Way to represent!

  4. Brady says:

    Sweet Pic!

  5. Clair says:

    Awesome picture Courtney!

  6. Meghan says:

    Courtney!! Awesomeness:) Very cool pic!

  7. Tracey says:

    COURTNEY!!!!! Nice back and booty my friend.

  8. Larry Lowe says:

    Nice knickers!

    Home gym this morning. Kept the same weight the entire time-


    Could have gone a little over 300 for all sets, but kept it slow and worked on no bounce at the bottom.

  9. Tasha W says:

    Love the pic. And love Tracey’s comment on the pic! 🙂

  10. Matthew says:

    Wasn’t sure if someone accidentally grabbed the wrong rope yesterday. Couldn’t find my buddy lee after the wod…there were like twelve of the same style rope.lol I have my initials on the handles. If anyone finds it or if I just left it at the gym, could someone let me know? thanks

  11. Ron Wood says:

    275-315-325 for all the rest of them

  12. AP says:


    No alternating grip today, used the “clean grip”,aka the hook grip for all rounds. I now fully understand how effective the hook grip is.

  13. steve price says:

    Used clean/hook grip, very interesting!
    Squeeze your thumb till it BLEEDS!!!

  14. Stacey says:

    Awesome pic, court!!!


  15. Eric Hedges says:

    385-405-405-405-405-405-torqued back-385-385-385-385

  16. I love burpees I love burpees I love burpees says:

    215# for all sets.
    Used the hook grip for all of them and just got feeling back in the first joint on my thumb about an hour ago. Guess that means I was doing it right.

  17. Casey says:

    Agree with everyone above. That a great picture!

  18. Rich C. says:

    295 with clean grip

  19. Robert S. says: