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Tuesday, 28 Dec, 2010

Posted by Mandee on December 27, 2010   |   23 Comments

Warm-up:
Partner-assisted Ham-string Mobility drills. Then, 30 calories on the C2 rower.

Workout:
DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Compare to 100408.

Cool-down:
10 minute squat test!- try to get a little farther than you did last time!

Post time to comments

Defining CrossFit” with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Stone Making Seminar with Rob Orlando – video [wmv] [mov]

Question of the day: What was your best CF related Christmas present? If you didn’t get one, what was your best normal Christmas present?



23 responses to “Tuesday, 28 Dec, 2010”

  1. Brian says:

    QOD: I didn’t get anything CF related this year, but I was able to GIVE several CF items to 2 young boys that are amazed at the CF culture and want nothing more than to have the CF 6-pack 🙂

    set of 10# weights, set of 20# weights, pull-up bar, 2 PVC pipes, speed-ropes, bag full of balls for cool-down movements.

    I can’t wait for them to workout with OkieDB this week. They already love Tracey and talk about CF all the time, I know the energy that Dennis brings will be one more reason to keep them interested.

  2. Russell says:

    I recommend watching the “defining CrossFit” article in the journal. The last few minutes on “science” are awesome. Coach Glassman is a smart man.

  3. Ben says:

    I got some Inov-8’s I have been putting off buying for a a few months now. They are really comfortable and I’m hoping they help with some of the pain I get from running/jump-rope.

    Russell in class today “Christmas was good to Inov-8!” as I wasn’t the only one sporting some new kicks.

  4. Ben says:

    Russell you should upload some of the other pics from the X-mas party to Flickr.

  5. Robert S. says:

    No CF related gifts for me, but my favorite gift is a toss up. Kristi got me an awesome Columbia Titanium jacket, and my parents got me a Bodum burr grinder and French press. Double Win!

  6. Stacey says:

    QOD: I got a CFHSV tank top, best stocking stuffer eva!!

  7. Ramsay says:

    Looks like a great party- sorry to have missed it!!! 🙁

  8. Justin says:

    11:53 as rx’d
    Kinda fell apart in rounds 4 and 5, but still a PR by almost 3 minutes.

    I got an inzer forever belt from my wife, but it hasn’t arrived yet.

  9. Penelope says:

    12:15 @ 75#
    QOD: CF sweatshirt & socks!

  10. Larry Lowe says:

    DT – 14:41 @ 135lbs

    Got a Buddy Lee jump rope. About to purchase a full set of kettlebells and new barbell from Wright in Birmingham for my belated Christmas present.

  11. Tye says:

    Best CF related gift was some again faster lifting shoes. Looking forward to putting them to work.

  12. Kyle Mosier says:

    13:24 @ 115# – PR by 8 minutes. I didn’t feel like I was going that fast, so I must have really been sucking wind when I did this one in April.

  13. Kristi Simmons says:

    Had to share this:

    “Exercise is for people who can’t handle drugs and alcohol.”

    – Lily Tomlin (Comedian)

  14. Scott says:

    Visiting with Tracey’s parents in Enterprise, AL. Did 12/23 main site WOD (bottom-to-bottom Tabat squat and 1 mile run).

    Scott = 12/7:29
    Tracey = 12/8:28

    The Tabata sucked bad…there is NO rest to be had for the 10 sec. Count on your score being about 2/3 normal Tabata.

  15. Patrick says:

    Sent my sister the Rogue technique bar, 5lb plates and HG collars. Her Birthday is later in the month and I’ll pay a couple months membership at her CF box in Chattanooga.

  16. KLowe says:

    got me 1.5poods of love

  17. Carson says:

    Well, I didn’t get a CrossFit related gift unless you count being too sore to move for two days thanks to the “Nutts” WOD…but I did get a Mental Headgear Razor tobogan with a bright yellow mohawk on top of it. Love it.

  18. Kerri says:

    Inov8 shoes and Sweaty Bands-pre Christmas….Thanks Santa!

    And the Buddy Lee ‘light’ (the not so heavy version)

    All the people in the QCCF box on Christmas Eve were sporting new Inov8s too!

  19. Ron Wood says:

    12:33 @ 135#

  20. tracey says:

    lululemon,inov8 (pink and yellow) and dremel!

  21. Naveen says:

    10:48 with 115# and deadlifting off of plates.