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Tuesday, 27 March, 2012

Posted by Mandee on March 26, 2012   |   11 Comments

Warm-up:

3 Rounds

5 Barbell bent over row

5 Barbell push press

5 Barbell back squats

Rest 30 seconds

 

Workout:

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent


Ken Cutrer 10:47. Post time to comments.

WOD Demo with Coastal CrossFit – video [wmv] [mov]

WOD Demo with CrossFit San Jose – video [wmv] [mov]

Ken Cutrer on today’s WOD – video [wmv] [mov]

11 responses to “Tuesday, 27 March, 2012”

  1. VOD:
    Do you not know that all of us who have been baptized into Christ Jesus were baptized into his death? We were buried therefore with him by baptism into death, in order that, just as Christ was raised from the dead by the glory of the Father, we too might walk in newness of life.

  2. Tasha w says:

    So, what’s the deal with Pound for Pound in May? Are we registering as individuals or as a team? I really want to participate and I’ve cleared the weekend with my Super Dad hubby!

    • Jane says:

      Here is the link to the divisions for the Pound for Pound event, taking place in Montgomery on May 12th. http://www.crossfitmontgomery.com/pound4pound/divisions/

      There are advanced, intermediate, and beginner divisions, check out the standards to see where you fit. There is also a masters division (40+) and a teams division. Last year the teams comprised of 3 athletes (any combination of male/female) but I can’t find what the team make-up is for this year…I think I saw that it is a two member team this year. I will email to find out!

      The are releasing the standards and movement on April 9th, so you may want to wait until then to see where you best fit.

      It looks like a fun event and it seems that several CFHSV athletes have planned on going!

      • Josh Kennedy says:

        I like the description for the Masters category: “You have been CrossFitting for a while and all of us 39 years and younger admire you because we want to be fit like you when we’re your age.”

      • Jane says:

        The teams are 2 person teams this year, confirmed by CF Montgomery

  3. WWE WannaBe says:

    S/W
    Back Squat Build up to a 1 RM in 10 Minutes = Finally got over 300lbs since the big cut 305lbs
    Deadlift
    Build up to a 3 rep Max in 7 minutes with orange bands;
    with that weight 4 sets 3 reps every 3 minutes = 295lbs with orange bands

    CFHSV WOD (had to modify since no rope)
    50 back squat(75/55)
    25 criss cross pull-ups to chest
    40 back squat(75/55)
    20 criss cross pull-ups to chest
    30 back squat(75/55)
    15 criss cross pull-ups to chest
    20 back squat(75/55)
    10 criss cross pull-ups to chest
    10 back squat(75/55)
    5 criss cross pull-ups to chest
    RXd = 16:33

    A/W
    100 butterfly ab-mat sit-ups unanchored

  4. Tracey says:

    GREAT time at 9:00 class!

    Did orange band deadlift 4×3 every 3min. =135#

    CFHSV wod at 65# = 14:57

    100 butterfly ab- mat sit ups

  5. Jane says:

    16:54 rx’d.

  6. Clair says:

    14:49, Rx’d on back squats and got 2 1/2 rope climbs then scaled the rest. Still working on not just using my upper body and getting past the anxiety of climbing that stinking rope! Thanks for the coaching, Robert! 🙂

  7. Meghan says:

    16:46 rx’d. That was a whole lotta rope climbs:)

  8. Ben Jarrell says:

    Hmm, I think I may need to run out and buy a tube sock before this WOD!