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Tuesday, 27 September, 2011

Posted by Mandee on September 26, 2011   |   26 Comments

Warm-up:

5 minute row at conversational pace. Focus on core to extremity pull. Legs/Hips/Shoudlers THEN arms.

 

Workout:

A. Bench Press 2.2.2. @30×1; Rest 2:30 x 4

B. Hang squat snatch x 1 Rack Jerk x 1 Overhead squat x 2; Rest 1:00 x 5

C1: 10 minute Handstand walk for AMYAP


Cool-down:

5 minutes of static shoulder and hamstring stretching

 

 

Handstand Virtuosity: Part 3” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

Home Gym with Karl Eagleman – video [wmv] [mov]

26 responses to “Tuesday, 27 September, 2011”

  1. Larry says:

    Nice pic. Who are the other dudes? Brant, you have those shorts hiked up a bit, don’t ya? A little Steve Erkel-esque. How did you guys end up in the competition?

  2. Larry says:

    Oh, and I saw a quote I want to submit –
    “We don’t get sore, we get awesome”

  3. Jane says:

    “5 min row at a conversational pace” 7am…we got this!

  4. Tracey says:

    MOTLEY CREW! Great job guys. I’m proud of you.

    I like part B. That’s gonna hurt.
    C1 is just funny to watch.

  5. Working Chest is GOOD! says:

    Airdyne: 5 Min. Warmup

    A. Sets 1-3 @275 lbs. 4 @255
    B. Set 1- Bar 2-5@105 lbs
    3 minute of wall walks:

    Another great workout!

  6. Dennis says:

    Awesome programmed WOD today Jake. Great to get to WOD with the famous 6am class. Thanks for the push on the bench press Eric and Justin. Mandee I would have never walked that far on my hands without you pushing me. Thanks.
    225/135/165ft

  7. Love Every Minute says:

    A: 85 – 95×5 (failed on last rep, dangit) – 95×3, finished the set on 85 – 85.
    B: 35 – 35 – 55 – 55 – 55
    C1: 3 wall walks in 5 minutes

    Lately, every workout adds something to my “goat” list. Today’s addition: wall walks or wall climbs, whatever you call them. I HATE that I failed on the last rep of the first 95# set. On a happy note, my previous 1RM for bench press was 80# so I at least know I’ve made strength improvements in that area. 🙂 Small victories.

    Great programming as usual, Jake. Although handstands after all that shoulder work…that’s just mean! LOL

    Love every minute of it though.

  8. Slade White says:

    Check out those P-Diddy glasses on Bryant!

    “Yeah….play on, playas”

  9. Slade White says:

    Ok, so who is in this Thursday to hang out and watch the CF Games? We did this last week and it was fun. If you can make it, you should. We’ll be meeting at the Brickhouse in Providence this time. They have recently upgraded their TV to a huge HD screen so it should be good. If you think you can make it, either post a reply to this post or let Jane or myself know by tomorrow. Cole is going to set up space for us and we need a rough headcount. Could be some CF Impulse folks coming as well, so you can meet new people. 🙂

    http://www.brickhousesportscafe.com/

    • Slade White says:

      Oh shoot, my brain isn’t working. NOT THURSDAY! It’s tomorrow, Wednesday night. Sorry for the confusion.

      • Slade White says:

        Direct TV is still showing it at the usual time, 7-9. Who knows. Regardless, we’re going to hang out and have fun. People should come. If people really need a crossfit games fix, they should pound beers and watch me do burpees on the bar until it looks legit…..

        Let’s do this, people!

    • Emily D. says:

      They updated something on Facebook that they aren’t showing the games tomorrow night at the regular time due to baseball being shown.

      “The CrossFit Games
      Breaking news: The 2011 CrossFit Games on ESPN2 will NOT be at the regularly scheduled time this Wednesday night. Stand by for further updates.”

    • Carson says:

      I’m in, but not at 1am. 😉

      I’m watching the CrossFit facebook page for rescheduling information. If it’s Thursday, I won’t be there…I will be at the gym getting my info for the Paleo nutrition challenge. 🙂 Hopefully ESPN will get of their rear-ends and reschedule the games viewing.

    • James Stranahan says:

      I will be there.

    • Carson says:

      If we’re doing it anyway, I’m in!
      What time?

  10. Josh Kennedy says:

    First day back in several weeks, work has been crazy busy! Awesome programming by Jake, glad to be among the 0600 crew again. Working with the steller Kyle M, originator of the Mozier-method of scaling! 185# bench, snatch complex with just the 45# bar, 5min of wall-walks. Nothing crazy, still feeling the effects of that 9/11 stunt I pulled. Alas, strained my right calf, somewhere in the soleus area, during the jump-rope w/u, arggh!

  11. Larry says:

    Crossfit Woodbridge
    15 minute AMRAP
    10 Wall Ball shots @10ft/20lbs
    10 Toes to bar
    10 box jumps @ 24inch
    =8+1
    I started out on a taped pullup bar, which killed my hands. Switched to untaped late in the game. Damage was already done. Another good wod. Great affiliate box.