Tuesday, 19 July, 2011

Posted by Mandee on July 18, 2011   |   24 Comments


10 minutes of shoulder mobility.

3 x 10 Back Extensions

3 x 10 barbell front squats



Front Squat 1-10-1-20-1-30 reps



5 x 5 Front Levers

3 x 15 Reverse Hypers


WOD Demo with Pat Barber and Laurie Galassi – video [wmv] [mov]

“Why Should I Care How Strong I Am if I Just Wanna Look Better Naked?” by RWS CrossFit (CA).


QOD: What workshops would you like to see offered during the month of August?

24 responses to “Tuesday, 19 July, 2011”

  1. Carson says:

    Question of the Day answer: Double-under/jump rope workshop.

  2. Greg "Rojo" Scarpa says:

    QotD: Precision, agility, and speed ladder drills or DU workshop.

  3. Greg "Rojo" Scarpa says:

    Actually rope climbing.

  4. Josh McGuire says:

    Read that article…^………”why should.I care how strong I am if I just wanna look better naked” freaking hilarious

  5. Mandy McMillion says:

    QOD: pose running
    75-45-75-45-85-35 pulled something below left shoulder blade right off 🙁 Didn’t even try to go heavy. Not much of a lifter anyways.

  6. asp says:

    170-140-175-115-185-105 = 890PR

    Matched my 1 rep PR and PR’d for this specific wod by 35 pounds. Prev total was 855.

    Impressive work from Justin today. To bring back the old CF Football slogan, “Not everyone can be a Justin”

  7. Matthew says:

    165-135-185-105-205-75, good to work on front squat this morning, don’t get to do it too often

  8. Flat Feet says:

    QOD: Pose running would help me.

  9. Justin says:

    A little bit better than last time this came up.

  10. Mac says:

    QOD: pose running

  11. Ron Wood says:


  12. Josh McGuire says:

    I’m forced to do this at Sportsfit, is there rest between sets or just time to change weight?

  13. Ben says:

    Interesting article warning against drinking too much water: http://gawker.com/5821416/eight-glasses-of-water-a-day-is-nonsense

  14. Kerri says:


  15. David says:

    185(PR by 30#)-135-195(F)-95-190(F)-95

    This weekend’s training for Leadville went well. 65 mile ride with 2 climbs up Cecil Ashburn and then back up bankhead to the house.

    Strong work by everyone at 1630, some serious weight was thrown up.

  16. Robert S. says:


  17. Mac says:

    185-165-225-135-285(pr)-135 I did not really have any idea as to where to start on this one, but was happy with the results. The last set (30) was more difficult than the rest of the work out combined for me!

  18. DaveC says:

    QOD: Keep cycling through the oly lifts, too, especially with the demise of Go Heavy. I don’t think I can get too much focused practice on those.