Tuesday, 3 July, 2012

Posted by Mandee on July 2, 2012   |   24 Comments


400 Meter run

3 Rounds:

6 Barbell deadlifts

6 Barbell front squats

6 Barbell push press

Rest 30 seconds



A. Deadlift 5 x 5; Rest 5:00

B. Shoulder Press 5 x 5; Rest 5:00


Building an Artificial Pool Edge” with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Decreasing Stress

Reminder: All classes will be cancelled tomorrow, July 4th!

24 responses to “Tuesday, 3 July, 2012”

  1. Carson says:


    • Jamie not Jaime says:

      Ha, if Jake would have turned a little more to the right, Jaime would have been in that pic. 1630 was packed as was 1730! Welcome new folks!

      • Jaime not Jamie says:

        No need to ruin the pic, I was probably just bent over resting anyway!

        • Tasha W says:

          Holy smokes, that is ONE HUGE 1630 class!!! On a side note, there is a lady who used to CF, and she was preggers the same time I was. She’s a runner & I think her name is Laura, Lori, Laurie???? Not sure & hate that, ugh… I only met her a couple of times but she used to attend the 0900 back when it was still called the “Women’s Class.” We passed each other running on Taylor Rd. this morning around 5:30am this morning and she said “Hey Tasha” to me & it took me a full couple of minutes to realize who she was – after I’d passed her! If you’re still CF’ing, I’m so sorry I didn’t really say much back – it was early and I’m so embarrassed I couldn’t remember your name, but I’m admitting it! P.S., ummmm, you look AHH-MAZING & I want your arms!! 🙂

          • Tasha W says:

            p.s Sorry for the redundant “this morning” in that post. It’s already been a BUSY day, haha!!

          • Kerri says:

            Tasha, I think (if I remember), she is Nate’s (from the lunch class) wife, so hopefully she’ll get your sweet message!! You’uns that run that hill, is CRAZY!!

          • Tasha W says:

            Is it Lynn Curry? Is that right?? Driving me nuts today! Oh, and I didn’t run “the hill” with the gang. I just ran out by my house this morning since I can’t CF today (occasionally, I’ll run up Little Mountain, but I won’t do that alone – it’s kinda creepy!)

          • Tasha W says:

            Is it Lynn Curry? Is that right?? Driving me nuts today! Oh, and I didn’t run “the hill” with the gang. I just ran out by my house this morning since I can’t CF today (occasionally, I’ll run up Little Mountain, but I won’t do that alone that early in the am – it’s kinda creepy!)

  2. I sweat win I swim says:

    Man, I just thought 0600 was packed! Talk about a sweat shop!

  3. Dean M says:

    Just so you guys know, theres plenty of room in the 1130 class. Plenty of room…if anyone wants to join us…

  4. Josh Kennedy says:

    Plenty of room at 0600 today!
    SP: 115-125-125-125-125 [2sec pause at bottom of each rep]
    DL: 225-245-265-275-295 [EROM, standing on 45# plate]
    Good to shake off the rust with a heavy lift after taking Scouts on 4-night canoeing trip. And a pleasant reminder for folks to join us at the Tues Night CC Runs, John Hunt Park, 6:15pm start!

  5. meag says:

    I just wanna say, hill sprints are evil.
    But I’m going to keep trying! Thanks Aaron and Jane for the coaching =]

    SP: 55

  6. glory1031 says:

    0600 HILL + Burpee Repeats
    warm up: 1.75 mi easy
    Cash in: 1 x 400m long hill sprint,
    rest 4 minutes then:
    10 RFT of:
    125yd hill sprints
    5 burpees, walk down for recovery
    cool down: 1.5 mi easy

    0:45, 0:47, 0:47, 0:44, 0:50, 0:47, 0:48, 0:48, 0:49, 0:48

    Dang, I can’t believe we had a total 10 warriors taking on Heatherhill this morning! Great job to everyone who came out, keep coming…it gets easier (that’s a lie, but it will make you stronger and squash your fear for going deep into the pain cave!)

  7. Eric says:

    S.P.-165,185,190,195,200×4 Fail

    Good class today!

  8. Nathaniel says:

    SP: 135×4, 115, 125, 125, 125

    DL: 275, 275, 295, 295, 305

  9. Jane says:

    Heatherhill Hill Sprints:
    Long Sprint- 1:34
    Short Hill x6- 0:44,0:39,0:38,0:38,0:38,0:39
    My long sprint was :10 seconds faster than last time, and my short sprints were about 3-4 seconds faster from two weeks ago. Not sure if I’m getting faster or just pushing through the suck factor better! Thanks Aaron for working with us. We had a great group, and some newbies that really pushed hard!

  10. Mandee says:

    SP: max set 90# (65-75-85-90-95(2))
    DL: max set 245# (125-175-215-235-245)

  11. Ben Jarrell says:

    One of these is not like the others… LOL

    I was adjusting my wrist wrap and got a late start!

    • Erin B says:

      Slacker, Ben! Why don’t you just stand there and stare at the bar? Hahaha, you know I’m just kidding 🙂

      • Slade says:

        What he’s saying is, “Alright Bar, you don’t like me and I don’t like you, but lets just get this over with already!” 🙂

  12. Marisa says:

    SP: max set: 70#. 55-65-75×4-70-75×4-85×1 (threw that in at the end so I could PR on my 1 rep max :))
    DL: max set: 225#. 125-175-215-225. I didn’t have the 5th lift in me.

  13. Jamie not Jaime says:

    SP: 105
    DL: 255

    Club CrossFit at 1630 today. Nice moves Slade!

  14. Justin says:


  15. David M. says:

    225-315-315-335 (Our group ran out of time)