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Tuesday, 20 March, 2012

Posted by Mandee on March 19, 2012   |   18 Comments

*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 SwiftCrossFit Journal preview video [wmv] [mov]

18 responses to “Tuesday, 20 March, 2012”

  1. Mandee Miller says:

    Awesome job Russell! Congrats!

  2. RyanP says:

    Way to go Russell, very impressive.

  3. ErinB says:

    Great job Russell! Congrats!

  4. 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

  5. Awesome work, Russell!

  6. Bryant says:

    Nice Russell! You and Annie T have something in common!

  7. Tasha W says:

    Congrats, Russell!

  8. AP says:

    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)

  9. AP says:

    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!

  10. Ben says:

    Way to go Russell!

  11. stacey says:

    congrats Russell!

  12. Robert S. says:

    Legit work Russell!!

  13. Clair says:

    Congrats Russell!
    7:41 Rx’d at 55#
    First time doing 30″ Box Jumps! 🙂

  14. Josh Kennedy says:

    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!

  15. Tye says:

    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

  16. Jane says:

    Awesome, Russell! 7:52 rx’d @75#.

  17. Justin says:

    5:52 at 95lbs
    Probably should have done more weight