Tuesday, 18 October, 2011

Posted by Mandee on October 17, 2011   |   28 Comments


Partner assisted hamstring stretch followed by: 30 second bear crawl, 30 second PVC good morning; Rest 30 seconds x 5


Deadlift 1-1-1-1-1-1-1 reps

Rob Orlando 555lbs, Pat Barber 462lbs. Post loads to comments.

Compare to 110426.


A1: Russian Step-ups 4 x 8; Rest 30 seconds between legs; Rest 1:00

A2: Reverse Hypers 4 x 15; Rest 1:00


10 Minute Squat Test! Make it farther than you did last time!

A Language to Diagnose: Part 2” with Kelly StarrettCrossFit Journalpreview video [wmv] [mov]

WOD Demo with Rob Orlando – video [wmv] [mov]

WOD Demo with Pat Barber – video [wmv] [mov]

28 responses to “Tuesday, 18 October, 2011”

  1. Josh Kennedy says:

    315#, PR. Thanks to Tim for the push this morning, and thanks to Tye for some on-the-fly coaching. This level of weight is kinda cool, I know fo sho’ that none of my running buddies will even contemplate a heavy DL. Another day I am glad to have found CFHSV.

    And did you see all those PRs this morning? Kudos to Jake, he must be doing something right!

  2. AP says:

    CrossFit Cache Valley, Logan, UT

    A. Hang Power Snatch 2 x 10, every 60 seconds
    rest 2 min
    B. Deadlift 3 x 5, rest 2 min
    C. Ring Push-ups 3 x AMRAP, rest 60 seconds
    Score is weight of Hang Power Snatch and Deadlift and total reps of Ring Push-ups

    Score: 76/275/70

  3. Justin says:


  4. Jake says:

    PR’s across the board today! Awesome work guys! That is a testament to all of you’r hard work and dedication. You don’t put up the kind of #’s you guys are without coming into the gym on a consistent basis and tackling the workout head on. Keep up the great work and more PR’s will be to follow.

    • Tasha W says:

      I love being a new mom and my husband is an amazing man and provider for our family, so his constant travel is just part of the deal. I feel guilty even thinking this, but I know this is where I can say it without being crucified – Sometimes I get very sad that I can’t be a consistent CrossFitter. I miss it so much…

      • Slade White says:

        Shoot girl, it’s only a matter of time. Before you know it, you’ll be back on the attack. 🙂 You bounced back from pregnancy faster and better than anyone I’ve ever seen!

      • kristi says:

        Tasha, you are doing everything right. You’re a great mom and wife, you’re also a great CFer. You do more than most on the times that you can get in there, so don’t sweat what you can’t control. Do what you do and be proud of that!!

        • Tasha W says:

          Love you guys! Been having a little pity party today, for some reason, and sometimes we just need someone to straighten us out. 🙂 I’m sure you know what it’s like, Kristi, to have that ONE enjoyable thing that you do for yourself and since mine is CF, I just feel disconnected from it lately. And Slade, thanks – here’s to hoping I’ll be back as a “regular” sooner rather than later! Miss y’all.

  5. Jane says:

    225# – a PR for sure, not certain what my previous 1 rep max was!

    • Slade White says:

      Previous max….ancient history! You’re living in the 225 world now. 🙂 Soon the back injury will be ancient history too.

  6. Stacey says:

    205# PR
    Thanks to Tracey for all of her awesome coaching!! I wouldn’t be improving across the board without her 🙂

  7. Tracey says:

    Josh, No luck with finding the phone.

  8. RyanP says:

    345# 30# PR
    Thanks Tracey for the dead on cues. Kept me lifting when I thought it was gone.

  9. kristi says:

    Legit question: Stress…what’s the deal? To hear it told in the CF/Paleo/Zone community stress is a bad thing and can make one hold on to weight that one may want to get rid of. To hear it told everywhere else (the real world) it’s a common reason for significant weight loss. I don’t get it. I don’t think I’m stressed all the time, or maybe not even that often but I do think that I have an adequate amount of stress in my life and I’m always concerned when it roars its ugly head that I’m going to pack on, or hold on to unwanted pounds. But others say that’s the way to go, just get stressed out and don’t eat and you’ll lose some weight.

    • Patrick says:

      We are venturing into “opinion” land, but I’ll give it a whirl. The Stress = Wt Gain crowd seem to point the finger at increase cortisol levels as the cause for weight gain. Sorry, I can no longer remember the source where I read this. The experiment had something to do with testing cortisol levels in stressed out mice v. a control group of normal mice. I’m sure someone has done a similar study in self-reported stressed out humans but I haven’t looked for it yet.
      If anyone ever wants to geek out on medical literature PubMed is the place to go.
      The Stress = Wt Loss crowd tend to point the finger at psychological causes for the wt loss. “Stress” for the most part is more correctly diagnosed as situational depression or generalized anxiety disorder. Frequently associated with loss of appetite.

      Either option is a poor method of weight loss or gain.

      My personal opinion is the your body will do whatever it takes to maintain homeostasis. Your body weight is determined by your caloric intake, activity level, age, hormonal milieu and psychological factors (such as stress). A care free 22 yr old at their physiologic prime living off mommy and daddy’s dime, without kids, mortgage and educational/business debt is completely different from a harried 49 yr old with the responsibilities accompanying that stage of life.
      The 22 yr old can get away with much more caloric indiscretion and maintain a stable, fairly lean body composition.
      The 49 yr old running on his/her hormonal fumes is fighting the sarcopenia that accompanies aging. In other words, loss of muscle mass and increased body fat is the way a sedentary body ages.

      So… what can you do to change your bodies homeostasis to a leaner, firmer, thinner, stronger more athletic physique? Consistently provide a stimulus that requires adaptation and eat enough to support recovery but not excess body fat.

  10. steve price says:

    435# (pr): stayed around after the 9 o’clock class and watched Dennis set the bar for “cindy” at 24 rounds + 27 reps! It was incredible to watch!!!

  11. Ben Jarrell says:

    335#, a 40# PR from my previous max of 295. I think this is, at least in part, a testament to the Powerlifting class. I remember how heavy 295 was when I first got there a few months ago, and today I kind of blew past it like it wasn’t a big deal. Thanks to Ryan, Jason, Tracey, and everyone else at the lunch class for cheering me on.

  12. AJ says:

    maybe its the difference between losing weight in a healthy way vs a not so healthy way….?

  13. slade white says:

    425 (20 lb PR)

    I had 455 about half way up and for a moment I thought, I’m gonna be like Justin!!!! To which my back replied, “Shut up fool, not everybody can be like Justin!”
    CRASH!!!! 🙂

  14. Carson says:

    275# (PR by 5)

    Almost had 285#. Next time.

  15. Jamie Flynt says:

    285# (PR by 20) Felt good today.Thanks to Tracey and Robert for the coaching!

  16. Mac says:

    455 pr

  17. Patrick says: