Tuesday, 14 Jun, 2011

Posted by Mandee on June 13, 2011   |   28 Comments


PNF band stretch followed by 5 minutes of shoulder mobility



For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Post time to comments.



Spend 5 minutes rolling out the quads with a foam roller

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28 responses to “Tuesday, 14 Jun, 2011”

  1. DaveC says:

    That’s it! Hoodwinked and bamboozled by Crossfit. I’m switching to Slimfast 🙂


    • Josh Kennedy says:

      “Slim-Fast is a reasonable approach to dieting, experts concluded”…..puh-lease. What experts? have they actually READ the ingredients on the can of a slim-fast shake? Scary. I would need Larry Lowe or Patrick Baldwin to pronounce them.

      As an alternative and reasonably good advice for all: Eat Food. Not too much. Mostly plants. [Michael Pollan, In Defense of Food]

    • dean says:

      I like at the bottom of the paleo diet is ask if the diet worked for you and the answer was 2282 yes, 57 no. “This diet sucks, as the evidence clearly disputes”

      • Will says:

        Weight Watchers and Atkins were the only other two that had + results from the readers. Though not nearly the difference of Paleo.

        • DaveC says:

          I was surprised more people didn’t succeed with the Zone. Maybe because it can be sort of tedious? For me Zoning is pretty important to go along with the severe cutback in processed/high density carbs common to it, Atkins, and Paleo. That said, if it weren’t for Crossfit, my need for carbs would probably be much lower.

  2. Josh Kennedy says:

    9:59 this morning. Scaled to 185# DL and 95# PP

  3. Larry Lowe says:

    Worked out with my wife this morning in the home gym.
    I scaled the workout to 225lb deadlift and 115lb PP for the first set, then 95lbs remaining sets.
    This was deceptively difficult for me.

    Amanda did 105lb deadlift, 25 squats, and pushups from a 30 in box.

    Great way to celebrate 14 years of marriage!

  4. Ron Wood says:

    16:52 rx’d

  5. A to the Pizzle says:

    Scaled DL at 195, PP at 95

  6. Robert S. says:

    14:38 as rx’d

    Push press went well today. 5/3/1 has worked well for me.

  7. Will Blankenship says:

    16:40 rxd

    Spent too much time looking at the bar.

  8. Brian says:

    95# PP /185# DL

    19:33 – The squats are what slowed me down.

  9. Lesha says:

    14:32 as rx’d

  10. PATTY MILLER says:


  11. Josh McGuire says:

    Had my eyes on this one….
    9:31 RX’d

  12. DaveC says:

    What a delightfully horrific WOD. DNF. ‘Nuff said.

  13. Kerri says:


  14. Mac says:

    14:05 rx’d – Very tough especially the squats.