Tuesday, 28 Jun, 2011

Posted by Mandee on June 27, 2011   |   36 Comments


5 minutes of shoulder mobility followed by 15 minutes of working up to a heavy single clean and jerk



For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters



partner heel cords!


“What Makes A Team Smarter? More Women” from theย Harvard Business Review.

Kendrick Farris Gets His First Kipping Pull-up” byย Again Faster Equipment – video [wmv] [mov]

36 responses to “Tuesday, 28 Jun, 2011”

  1. Larry says:

    13:44 @135lbs

    did this workout at home on Sunday before leaving for Tampa. Be back Wednesday morning for the run-muscle ups-run show.

  2. asp says:

    “stache jump”, love it

  3. dean says:

    is it me or is Ryan always jumping in his pics?

  4. asp says:

    14:29 @ 95 pounds (squat cleans)

  5. Justin says:

    14:53 @ 135
    Great work from Tye this morning

  6. Matthew says:

    17:35 @ 115, row
    need to work on my clean and jerks, slow but form is getting better overhead

  7. Carson says:

    18:47 @ 75lbs.
    My running is kinda sucking lately.

  8. Tye says:

    12:15 @ 135lbs
    Shoulder Press deload 65(5)-80(5)-95(5)
    Weighted Dips 5X5 @ 45 lbs

  9. Lesha says:

    #95 – 18:03 – I always FEEL like I’m running but obviously, it’s more of a jog…

  10. Michael K says:

    The Army has officially banned the so-called 5-Finger shoes. Guess I will just have to wear my bright orange Minimus ๐Ÿ™‚



  11. 3 sets:
    10 back squat
    25 unbroken pull-ups
    rest 5 min b/t sets

    275# for all rounds

    3 sets:
    20 unbroken wall balls
    50 double unders
    rest 2 min b/t sets


    3 sets:
    15 back ext’s
    15 ghd sit ups
    rest 1 min b/t sets


    This was my first day really back to working out since Regionals and taking about a month off. I had a lot of fun the first set of part 1 and then my body reminded me that you can’t just take a month off from ALL physical activity and be just as in shape as you were before. This hurt.

    As many of you guys know I was extremely displeased with my performance this past year at Regionals. Even before the competition I was pretty burned out and could have really cared less to workout at all. I was sick of CrossFit (from a personal training aspect not a coaching aspect). Period.

    Over the past month I have had to take a step back and reevaluate my training, my goals, and remind myself the reason why I fell in love with CrossFit in the first place. One thing I have failed to remember lately is that before CrossFit is anything at all it has to be personal. I remember the first few weeks I began CrossFit. I did it by myself at the South East YMCA. It was me, a stopwatch, and a barbell. That was it and it still remains to be my most enjoyable experience and memory of CrossFit thus far. My only goal was to be a better CrossFitter. Not a games athlete or champion but simply a better athlete.

    My point is if you are always comparing yourself to other athletes and not YOURSELF you will continually be defeated day in and day out. Success is measured by you and only you. If you are continually making improvements and gains then whatever you are doing is working and you should care less about what the guy or girl in the gym next to you is doing. I’m not saying don’t be competitive. Far from it. I’m saying be competitive with yourself and others. If at the end of the day you pushed yourself to YOUR limits then it’s a victory regardless of the outcome. The moment you let yourself believe that you’re a failure as an athlete because you were slower than Joe Schmoe is the moment that you have missed the point of why you do what we do.

    What makes CrossFit unique from so many other sports is that it’s all on you. If you don’t perform there’s no one else to blame but you. The bar didn’t make you stop. The rings didn’t cause you to fail. You did. This is also why CrossFit will never be for everyone. Many people can’t handle that responsiblity and never will. Every time you walk into the gym remember that you are setting yourself apart from the majority of people in the entire world and choosing to accept the responsiblity that success or failure all falls on you. Every day you continue to accept this fact is a another day you set yourself apart from the majority and become the minority.

    As I laid in a pile of sweat, gasping for air, between the sets of wall balls and double-unders today I was reminded of why I CrossFit. I fell in love with it all over again and re-lit that fire to be a better athlete that I’v been missing for so long.

    I’m happy to be back.

    • Carson says:

      Thank you for sharing. Thanks for the motivation you give me, and others, every day. It’s inspiring to hear someone talk about why he or she started a particular venture. Thank you for forcing each one of us to recognize our biggest competition: ourselves. There have been many instances where I do not feel strong enough or fast enough at a particular workout, and you or someone else basically says, “Suck it up and do it.” And then I surprise myself. Thank you, again, for pushing us to compete against ourselves.
      And welcome back. ๐Ÿ™‚

    • DaveC says:

      Glad you’ve got re-energized Jake. Focusing on the most basic, simple things will almost always provide a clearer picture of where you are and where you want to be. It’s sort of like the spirit of that old serenity prayer, best to focus on those things we can influence and let the rest come as it may. Good luck!

    • Eric Hedges says:

      It only proves that you are HUMAN, although watching you in those qualifier WODS I began to think otherwise! LOL! Glad you have your motivation and love of the sport back. The best thing about it, you never let it show when you were coaching. That is true professionalism!

  12. Stacey says:

    16:40, rowing both 800m

  13. David McMillion says:

    Good to have you back. If it means anything your hard work as well as the other trainer’s hard work has really changed my fitness level in the short 3 months i’ve been at the gym. Can’t thank you all enough.

  14. Robert S. says:

    3-3-3-3-3 Front Squat
    Worked up to 205

    Then some stop cleans just to work technique.

    10+4 rx’d
    This is way short of my PR. Crap diet all weekend showed it’s ugly face today. I’ll take the PR on “Annie” yesterday and call this week a success so far.

    Not to mention I’m going to PR at life tomorrow, cause that’s how I roll!

  15. Josh McGuire says:

    14:10 @ 155lb

  16. Eric Hedges says:

    18:02 115 Squat Clean and Jerk

    5 Sets of 5 Deadlift 185 lbs.

    Come out to Cracker Barrel tomorrow for some CrossFit Fellowship!
    Everyone welcome.

  17. DaveC says:

    Boy what a difference a day and 20 degrees makes. IIRC, 16:08 @ 95#. I can’t say clean and jerk becuse it was a hodgepodge of push presses, push jerks, and thrusters to get overhead. The only consistency was that I was able to mostly keep moving and catch the bar in a squat which saved me a lot of leg energy.

  18. Gina T says:

    Thanks Jake for all you are and all you do to keep motivating us and stearing us in the right direction!!! Glad you got your groove back:)

  19. James Stranahan says:

    21:05 @ 95# And a big thanks to Tasha for running the last 800 with me and Josh M for pushing me through the C/J.

  20. Kerri says:

    16:48 rx’ed… I honestly think the sore is already starting to creep into the quads!! Let the triple play of 800s begin!!

  21. Patrick says:

    15:44 @125# (using a girl bar)