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Tuesday, 14 August, 2012

Posted by Mandee on August 13, 2012   |   14 Comments

Warm-up:

250 Meter row

200 Meter run

6 Inch worm push ups

100 Meter run

4 Inch worm push ups

50 Meter run

2 Inch worm push ups

 

Workout:

A. Deadlift 5 x 3 reps @12×1;

B. Three rounds for time of:

8 Power cleans @135/95#

200 Meter sprint

C. Evil Wheels – 30 total reps

 

Muscle-Ups at 10,000 Feet” with Neil Amonson, freeΒ CrossFit Journalvideo [wmv] [mov] [HD mov]

14 responses to “Tuesday, 14 August, 2012”

  1. Mandee says:

    Looking good Cynthia! πŸ™‚

  2. Tracey says:

    Cynthia! Serious from day 1. Get it girl!!!!!

  3. Meredith says:

    Cynthia!!!! Making the website!!! Whoo-hoo!!!

  4. Josh Kennedy says:

    A: 275-315-275-275-275 [the round at 315 made me see stars, and wasn’t going to happen again]
    B: 6:53 with squat-clean variant
    C: “Evil Wheels” is an appropriate moniker

  5. AP says:

    0600 HILL Repeats (AM)
    1 x 400m long hill (1:17.86)
    8 RFT of 125yd repeats (0.57miles), walk down for recovery
    (0:32.5; 0:32.8; 0:33.8; 0:32.8; 0:31.5; 0:31.2; 0:31.2; 0:32.3)
    w/u: 2.0 mi easy w/d: 0.5 mi easy
    TOTAL: 3.07 miles

    No burpees today. Small crowd today, thanks for coming out Casey and Lee, who is becoming a repeat customer. πŸ™‚

  6. Carson says:

    Jake – it has been an honor to have you as one of my coaches the past two and a half years. You’ve helped me greatly and I know there are big things in store for you. Thank you for allowing me to be at the last 0600 a la Jake this morning, even in a limited capacity. You will be missed! (PS – there are already shirt ideas for when you make it to the Games. Be prepared! πŸ™‚ )

  7. Carson says:

    Since I am only cleared for low impact workouts and zero weights (which also unfortunately means no running for the time being), this morning I did rowing intervals.
    250m Row, Rest 1 Min
    500m Row, Rest 2 Min
    1000m Row, Rest 4 Min
    500m Row, Rest 2 Min
    250m Row (and then die…j/k)
    :55.3, 2:05.7, 4:27.6, 2:05.7, :55.3
    Apparently I am much better at pacing my rowing than my running to get my splits perfectly balanced. This wasn’t 100% since I’m not 100% yet, but it was a good burner all the same.

  8. Marisa Suarez-Stearns says:

    A. 245
    B. 5:04 rx’d

  9. Eric says:

    A. 425
    B. 5:19 rx’d

    Unbroken on Power Cleans however the run was another story.

  10. Justin says:

    A. 315-365-385-405-415

    B. 3:14 rx’d

  11. Mandee says:

    A. 255
    B. 5:18 RX’D

  12. Jamie not Jaime says:

    285#, 7:44 RX
    Ready for Carson and Kerri to come back to full speed!

    For those who missed it (everyone), Ben and I rapped at 1630 about having braces twice and copays. What do you know about dentistry? Nathaniel was rapping about reppin’ Blossomwood. 1630 is always a party. Slade and his lesions were missing.

  13. steve price says:

    425 x 3; 3:54 rx’d; 3 x 10 on “evil” wheels. Good 4:30 class. Good coaching Nathaniel.

  14. Mac says:

    445#

    4:07 rx’d