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Tuesday, 7 February, 2012

Posted by Mandee on February 6, 2012   |   16 Comments

Warm-up:

4 Rounds:

30 seconds of rowing

30 seconds of sit ups

30 seconds of squats

30 second recovery

 

Workout:

5 Minute AMRAP @ High aerobic effort

10 Kettlebell swings 24/16 Kilograms

20 Walking lunges

Rest 5 Minutes

5 Minute AMRAP @ High aerobic effort

10 Ring dips

200 Meter row

Rest 5 Minutes

5 Minute AMRAP @ High aerobic effort

7 Toes to bar

10 Wall ball shots 20/14# to 10′

Rest 5 Minutes

5 Minute AMRAP @ High aerobic effort

10 Hand release push ups

15 Air squats

 

My CrossFit Story: Kevin Miller“, free CrossFit Journal video, preview – [wmv] [mov]

16 responses to “Tuesday, 7 February, 2012”

  1. AP says:

    0600 HILL Repeats at Heatherhill Dr(150ft elevation gain)
    10 x 125yd repeats walk down for recovery
    w/u: 1.5 mi easy w/d: 1.5 mi easy

    0:25, 0:23, 0:31, 0:33, 0:33, 0:30, 0:34, 0:36, 0:35, 0:30

  2. Josh Kennedy says:

    Great programming from Master Naumcheff!
    5+5
    3+10+50m run (not row)
    4+3 (T2B were getting hard)
    8+0

  3. Brady's not sure - was that 1 WOD or 4??? says:

    4+1 RX
    3+10 (scaled to bench dips)
    4+? (scaled to 5 T2B)
    4+10 RX

    0600 class Large and in Charge this a.m.! Always fun!

  4. Matthew Hillis says:

    Fun workout today Jake!

    5+3 Rx
    3 scaled to 5 ring dips 200m run
    3 or 4 scaled to 14# wall ball
    6 Rx

  5. Clair says:

    Great workout this morning, Jake!
    5 Rx
    3+100m Rx’d
    3 Rx’d
    7+1 Rx

    Have a great Tuesday everyone! 🙂

  6. Clair says:

    CFHSV Jane and I signed up to go to a Whole 9 seminar on February 18th at Iron Tribe Fitness. They have a few spots left and would love some more CFHSV company.

  7. Carson says:

    Today was a suckfest.
    3 + 26
    2 + 75m row (scaled to bench dips)
    3 + 14 (scaled to situps)
    3 + 21
    Been a little discouraged with my results lately. Hopefully I can get back on track soon.

    • Captain Sore says:

      Don’t sweat it. If you keep at it you’re going to find you have your good months and your bad months. You’ll break old PRs and then inevitably fall short of them from time to time. But as you already know, you’ll slowly and steadily keep improving.

      Did you show up? (check)
      Did you work hard? (check)
      Are you tired? (check)

      You’re work here is done. 🙂

  8. DaveC says:

    Happy to see Coach DB in the house for the 17:30, first time for me under his tutelage all year, maybe since last Thanksgiving or so. I forgot how uncomfortable stretching and flexibility practice can be for a guy my age!

    Don’t remember my scores, but they went steadily downhill as the night progressed. This style of programming is especially challenging for me.

  9. Kristi simmons says:

    Has a great source for farm fresh free range eggs. Contact me @ kristisimmonsphoto@gmail.com if interested.

  10. Toby says:

    See what happens when someone’s looses a contact lens. CrossFitters are always there to help. 🙂

  11. Daniel Fanning says:

    5 rnds + 5 reps

    3 rnds + 3 reps

    4 rnds + 7 reps

    5 rnds + 5 reps

    Saw Jake’s programming and thought it looked like “fun”. Last AMRAP was difficult due to a right shoulder issue limiting my pushups. Good programming, man! Was a well thought out wod.