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Tuesday, 21 Dec, 2010

Posted by Mandee on December 20, 2010   |   19 Comments

Warm-up:
Three rounds- 20 seconds of vertical leaps, 20 seconds of strict push-ups, 20 seconds of rest.
Then, Empty-barbell Clean practice, working up to work-weight for the day.

Workout:

“Elizabeth”
21-15-9 rep rounds for time of:
135 pound Squat cleans
Ring-dips

Cool-down:

6 minutes of post-work out mobility work- The rules are you can do whatever you want, but you MUST be working!

Post time to comments.

The Sherwood Chronicles: Community Part 1“, CrossFit Journalpreview video [wmv] [mov]

Reason and Free Speech: A Primer and A Call To Arms!” by Nick Gillespie and Matt Welch, Reason.

19 responses to “Tuesday, 21 Dec, 2010”

  1. Ben says:

    The first amendment guarantees freedom of expression precisely to protect unpopular speech. It would be rather pointless otherwise. I’m glad you guys are ‘Reason’ readers. They do good work.

  2. Larry Lowe says:

    15:38 rx

    squat cleans suck!

  3. Justin says:

    6:42 as rx’d
    PR by 7s

  4. Carson says:

    It was a good workout, but I’m a little disappointed in myself.

    Scaled:
    65# Squat Cleans
    Tricep Pushups

    In 15 minutes, I got to the last set of 9 and completed 5 squat cleans before time ran out. I probably should have scaled reps, too.

  5. Brady says:

    Elizabeth
    Scaled 95# and tricep pushups = 13:06
    Squat cleans were more exhausting than I expected.

    I hate I am going to miss the Christmas party tomorrow night, as well as the morning Breakfast Thurs because of work. Everyone have a Merry Christmas!

  6. Brian says:

    Great pic – looks like one of the lunch classes I missed.

    Is Naveen back for good or just visiting?

    • Naveen says:

      Visiting, unfortunately – but I’m here for three weeks, so you’ll probably run into me sometime soon.

      • Kerri says:

        Naveen, come to the Christmas party tomorrow night!!! We’d never even know that you’re just here visiting….:)

  7. Tye says:

    13:07 RX’d

    That sucked.

  8. Jason says:

    Thanks for teaching class Russell and keeping us honest on the ring dips. my last dip took 4 attempts! scaled weight and reps 95# 12-9-6 15:33

  9. Patrick says:

    Rx: 9:22
    then, Press 155-175-180
    Sorry Sam…had to take your spot on the leader board.
    Jimmy, Jake, Justin, Dennis, Zak or various others will be knocking me off the board soon enough.

  10. KLowe says:

    http://nutritiondata.self.com/

    This is a really cool nutrition website I stumbled upon this morning. Very informative.

    First time I’ve seen a site with “inflammation factor” and Glycemic loads.

    They also have a good read on what inflammation factor is based upon.

    • katieg says:

      Love this site K. I use it to get very precise blocks from fruits/veggies, because it will break down the protein/carb/fat to the gram/ounce/lb/etc. I found out an apple that I thought was 2 blocks according to the CrossFit Zone packet was actually 4.5 blocks!! I was eating 14b carbs when I thought it was 10. Use it for sweet potatoes, mangoes, avocados…

    • Robert S. says:

      That website is outstanding. I’ve been visiting it for a while.

  11. Josh Kennedy says:

    11:02, scaled to 95#

  12. katieg says:

    8:59 scaled
    15-12-9 75#, JRD

  13. Robert S. says:

    11:40 as rx’d (pr)

    My log book is at the fire station, but I know the last time I did this with power cleans and got just over 14 minutes.

  14. Ben says:

    9:45 @ 85lbs and whatever you call the scaled version of ring dips where you try to stabilize yourself and lock your arms.

    I also did my first strict pull up today so I am pretty happy about that. 😉

  15. Karen says:

    12:20 rx’d (PR by 3:47).