Tuesday, December 8 2015

Posted by Mandee on December 7, 2015   |   34 Comments

MH 2

MH 1




A. Strict Press: 10 – 7 – 5 – 2/3 – 1/2   E2:30MOM

B. Tabata Something Else

Tabata pull-ups

Tabata push-ups, strict

Tabata sit-ups, ab-mat anchored

Tabata squats

*The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises*

Score = total reps from all 32 intervals; log the breakdown of total reps for each exercise as well.



REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out this CFK waiver pdf and send with your child if you have not already done so. CFKids Classes will be held at our old location, 3228B Leeman Ferry Road. We ask parents to walk their children in through the lobby and wait with them there until there class begins.

Ages 3-5: 3:45pm-4:10pm

Ages 6-9: 4:15PM-5PM

Ages 10-15: 5PM-6PM

34 responses to “Tuesday, December 8 2015”

  1. Kobra says:

    Oooooweee! Now those are some stellar push-ups! Way to show us all how it’s done Mary Helen!

  2. Nathaniel says:

    That’s an RX Push-Up CFHSV. Not easily done unless you’re bad enough to have two first names.

  3. Eric Hedges says:

    Mary Helen doing text book push ups! Awesome job!!

  4. Bradley says:

    Now that’s what a push up looks like. Nice work Mary Helen!

  5. Calvin says:

    A picture perfect push up. Mary Helen killing it as always!

  6. Haley says:

    Mary Helen with a picture perfect push up!!! This girl is amazing! Can’t say enough nice things about beautiful, strong, sweet MH 🙂

  7. Mandee says:

    Awesome work Mary Helen! Always focusing on form and technique, always holding yourself to the highest standard, and ALWAYS giving 100%! Keep it up stud 🙂

  8. Emerald says:

    Mary Helen always setting the bar high. So lucky to have such a great friend!

  9. Regina says:

    One of the athletes I admire the most, killin’ it on the track AND in the gym, all while staying humble. Way to go, MH!

  10. Courtney says:

    Mary Helen! How do you make everything look so elegant!

  11. Allison says:

    So awesome Mary Helen! A lovely strong young woman. Check me on this but I’m sure Tabata is Japanese for “sucka”.

  12. Dani says:

    Mary Helen!! I admire this girl in just about every way. Courtney is right, you make everything look elegant! Keep up the outstanding work! I will keep admiring 🙂

  13. Calvin says:

    B. 332 Rx (57-66-104-105)

  14. Nathaniel says:

    Open Gym – Yeaterdays WOD – Dropped Lung :

    A. 250(10) – 305(7) – 325(5) – 345(1) – 345(1)

    B. 11:10 rx

  15. George C says:

    A) 105(10)-120(7)-135(3x)-135(3)-145(2)
    B) 311 Rx

  16. Eric says:

    A. 155(10)-185(7)-205(5)-215(3)-235(X)
    B. 235 pull-ups, push ups, sit ups… no squats

  17. Mandee says:

    Yesterday’s WOD:
    Back Squats: 10@170 – 7@205 – 5@220 – 2@235 – 1@245
    Dropped Lung: 13:03 rx

  18. Heath Sharp says:

    Strict Press –
    135×10 145×7 185×5 205×3 225×1

    Had every expectation of doing “Dropped Lung” n Tabata back to back… Needless to say, I didn’t make it to Tabata…

    13:27 RX

  19. Bradley says:

    Yesterday’s WOD:
    Back Squat – 205(10) – 255(7) – 270(5) – 285(3) – 300(2)

    Dropped Lung-12:22 Rx

  20. Mary Helen says:

    Thanks for all the kind words! y’all are way to nice.

  21. CoachDB says:

    Mary Helen that’s my girl!! Displaying great upper body strength and core control. Erica I see you too, you rock solid star!

    Strict Press with dumbbell press as well to help ensure independent shoulder development.
    10 @75lbs and 10 DB press at 25lbs
    7 @95lbs and 10 DB press at 30lbs
    5 @115lbs and 10 DB press at 30lbs
    3 @135lbs and 10 DB press at 30lbs
    2 @155lbs and 10 DB press at 30lbs

    WOD =
    Pull-ups = 64
    Push-ups = 87
    Sit-ups = 101
    Air Squats = 114
    TOTAL = 366 rxd

    First time to butterfly, we will see how I feel tomorrow after butterfly, strict press and push-ups.

    REST 15min

    Engine or Speed endurance work
    6rds of 5 Box jumps 30” and 200m sprint
    Rest 2min between rounds
    **Goal is sub 1min each round

    59sec – 59sec- 57sec – 57sec – 55sec – 55sec

  22. Mimi says:

    A: 50(10)-65(5)-70(3)-70(3)-75(1)
    B: 286 rx
    Picture perfect push ups Mary Helen!!!

  23. jamie cherrypicker says:

    MH always looking smooth!
    B. 28 (some not chin over bar), 36, 66, 68 (as low as possible) =198 scaled. Knee felt better than it has in a while, so happy with squats.

  24. Jeremy M says:

    11:30 Class:
    A: 105(10)-135(7)-145(5)-150(3)-160(1)
    B: pull-ups=72/push-ups=82/sit-ups=105/air sqts=117…total=376, RX
    Open Gym:
    A: PCx2+SJx1 techwork, work wt-135/155/185/200
    B: PowerSnatchx2 off blocks, power position, work wt-95/115/135/145
    C: 5×5 BB good mornings, 135#across
    D: wod: 17:56

    -Mary Helen, sweet as can be, looking like a pro…I mean is a PRO!

  25. Sam W says:

    A) 130(10)-150(7)-160(5)-175(2)-180(1)
    B) 68-58-76-128 = 330 Rx

  26. Justin says:


  27. Andrew says:

    At home:

    Dropped lung 11:52 rx

    Thought about doing tabata afterward…I will make it up tomorrow.