*Russell Pugh broke the Madison County High School record in pole vaulting, clearing 13’7”. He also set the meet record for the Huntsville Panther Invitational and a personal best at 14’0”. Awesome work, Russell!
Warm-up:
3 Rounds:
200 Meter run
5 PVC Overhead squats
5 PVC Sots press
5 Over the box jumps
Workout:
A. GHD sit ups – 8 Minutes of practice and instruction. Quarter depth – Half depth – Full depth
B. 9-6-3 rep rounds for time of:
Snatch Complex (1 Power Snatch + 1 Snatch Balance)
Box Jumps 36/30″
“Keeping the Goal the Goal” with Matt Swift, CrossFit Journal preview video [wmv] [mov]
Awesome job Russell! Congrats!
Way to go Russell, very impressive.
Great job Russell! Congrats!
VOD:
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it. 1 Corinthians 10:13
Awesome work, Russell!
Nice Russell! You and Annie T have something in common!
Congrats, Russell!
Congrats Russell!
0600 Track – Mixed Intervals
w/u: 2 miles easy, w/d: 2 miles easy
3 x 200m, rest 1:00, hold within 3-5 seconds (0:39.2, 0:38.3, 0:37.8)
2 x 400m, rest 2:00, hold within 3-5 seconds (1:21.9, 1:21.7)
2 x 800m, rest 3:00, hold within 3-5 seconds (2:53.1, 2:54.7)
1 x 1000m, (3:35.3)
Total Track: 4000m
Total Distance: 6.5 miles (1:10:36)
And a big shout out to James this morning. I had him and Lesha to a 1 mile TT effort after their warm up.
Jimmy James clocked an 8:13 mile, great job Milkman!
Way to go Russell!
congrats Russell!
Legit work Russell!!
Congrats Russell!
7:41 Rx’d at 55#
First time doing 30″ Box Jumps! 🙂
Legit photo Russell!
5am: pre-dawn 7mi fartlek run
6am: telecon (ugh!)
9am WOD: Rx’ed in 12:31 at 115#. Got to hang with the ladies today.
Happy Birthday to my lovely wife! Our boys are treating her to some Tommy’s tonight!
Nice work Russell
BB Gynastics:
1a) 7X2 Hang Snatch High Pull with 1 hang squat snatch – Heavy; worked up to 155
1b) 7X3 Snatch Grip Behind the Neck Push Press – Heavy; worked up to 205 but couldn’t bring it down, 200 was the best set of 3
Pain Threshold:
5 Rounds for total time:
Row 250, 25 2pd Vertical KBS; rest 2 min. between rounds
20:25
Rest 10 min.
4X200 Heel to Toe Sled Drags – Heavy, rest 1:1; 100-70-50-60, times were between 3:30-4:00
Awesome, Russell! 7:52 rx’d @75#.
Actually I think it was 65# my bad.
5:52 at 95lbs
Probably should have done more weight