Warm-up:
1 Minute single-unders/30 second running man/30 second double-unders
2 Rounds:
6 Barbell Bent Over Rows
8 Burpees
10 Second False Grip Ring Hang
Workout:
A. Bench Press – 5 x 3 reps @85% 1RM
B. Bench Press – 1 x AMRAP @Bodyweight/70% Bodyweight
“CrossFit for Hope” workout Promo – video [wmv] [mov] [HD mov]
“All coaching is, is taking a player where he can’t take himself.”
– Bill McCartney
That quote from Bill McCartney on coaching is so right. Our coaches have helped me to develop mental toughness to grind through a WOD that I never realized I needed. Props to CF HSV coaching staff!!
Marisa!!!! Looking strong sister!!! Woot woot!!!
Go marissa! Get it!
0530 TRACK – LONG INTERVALS
w/u: 2 mile easy
Main: 2 x 1 mile repeats, rest 3:00,
don’t slow to more than 3-5 seconds across efforts
Effort 1: 5:48 (HR Avg 161, Max 172)
Effort 2: 5:43 (HR Avg 167, Max 178)
w/d: 2 mile easy
Klepto had me sore-o but was feeling good, tempted to do 1 more repeat but starting to taper this week.
Congratulations to “Jimmy” James “The Milkman” Stranahan for demolishing his previous 1 mile PR time!! Pretty sure he crushed it by at least 15 seconds!
VOD:
For I am not ashamed of the gospel, for it is the power of God for the salvation to everyone who believes, to the Jew first and also to the Greek. Romans 1:16
http://www.youtube.com/watch?v=OiF6O0zC_1w&feature=g-upl
Hey guys, here is video of WOD 5 from Regionals.
Don’t even know how to describe how much I loved watching this!!! First of all, the DU’s are sick! Sick!!! Secondly, I loved hearing you guys’ convo and commentary throughout it. When Jake hit 225 and pointed at you guys, I started to get butterflies in my tummy – I could feel his excitement! Listening to Dennis scream and motivate was just icing on the cake. Thanks for posting this – makes me feel like I was there. So awesome!
I became stressed out from just watching it again!!!!! My voice was clearly gone within the first 3 hours of the day 1. So exciting to watch him do so well and to reap the rewards of his hard work.
Wow, those DUs did look annoying. Great job Jake!
Marissa! Girl, you look so good!! You have gotten SO strong SO quickly! (And, did I mention you look so good???) 🙂
MARISA!!!!!!!!
MARISA!!!
looking STRONG and like a BEAST!!! love it and love you!!!
Only a woman can call another woman a beast and it be ok…. 🙂
I love her expression. It says, “Mmmmm Hmmmm…I got this.”
Haha! This is actual proof that I go somewhere else when I’m lifting… kittens, rainbows, unicorns, repeat…:)
John Allen was looking at this picture and exclaimed, “Look Mom, there is Mia’s mom. Wow!” Funny! Looking good!
Great pic, Marisa! 110# on 3 rep max, then 1 rep @125# bw bench (15# PR)
That’s awesome, Jane! And you said your numbers weren’t going up……
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