Tuesday, July 30 2013

Posted by Mandee on July 29, 2013   |   25 Comments

Rachel A




A. In 10 minutes build up to a 1RM power snatch

B. Spend 10 minutes working on and setting up muscle-up area

C. 10 rounds with a 12 minute running clock of:

3 squat cleans 135/95

3 power snatch 135/95

with the remaining time do max reps muscle ups

score = muscle ups complete or total rounds with reps complete


CFHSV Running & Endurance WOD:

4 x 600m

200m easy jog between efforts, no walking allowed

rest 6 minutes then,

Team WOD

…to be revealed after the run.

25 responses to “Tuesday, July 30 2013”

  1. FORD RULES! says:

    Dang thats a good looking truck in the background!

  2. Meredith says:

    Yeah RACHEL! First CF website appearance looking super strong with awesome form!

  3. Brent says:

    Go Rachel! Looking good!

  4. Paul Pepe says:

    My little girl Jordan Pepe competed in the USAW Olympic Weight Lifting National Championships this weekend in Ohio.

    Jordan finished 6th in the Nation in the 69KG weight class with a combined lift for the Snatch and Clean and Jerk of 169KG for both lifts. This was her first trip to the USA National Championship finals and only her 4th USAW competition ever.

    Watch this. The commentator is a local fan….


    I was there. I got to see Travis Cooper (85Kg Men) hit a 150Kg Snatch and 191Kg C&J. I will leave it to you rocket scientists to do the match. The best in the world are in fact…better than the rest of us. Amazing…..

    Great Day for Old Dad…

  5. Mandy G says:

    Awesome pic Rachel! Look at that form 🙂

  6. Dani Latham says:

    Dang that’s a purty squat!!

  7. Justin Allen says:

    Hey guys I just wanted to thank you for all of your support throughout the games week and season. It was a great feeling knowing I had you guys in my corner as well as your amazing head coach Dennis Berry! Although we did not reach our goal of making the podium this year, we learned a lot this weekend, and you already know Coach Berry is a mastermind when it comes to this stuff, so I think having a full year with him will benefit me greatly. You guys are so blessed to have, not only an incredibly gifted coach, but also, one of the best all around people I have ever met! Thank you so much once again and I hope to make a trip down there to be able to meet some of you. God Bless!

    -Justin Allen

    • Mandee says:

      Justin, I can’t tell you how much our entire CFHSV community has enjoyed following you during this CF Games season and how proud we all are of your performances throughout! It sounds like you and Dennis make an amazing team–both of you hardworking, dedicated and humble, with a shared passion for CrossFit. Congratulations on all your accomplishments thus far, and I can only imagine where you will be after a full year with Dennis! And you are welcome anytime at CFHSV! We would love to finally meet you 🙂

    • Nathaniel says:

      Thanks for posting Justin! You are correct Good Sir about us being in your corner. We had a blast following you through the games. Congratulations on a superb year of training and performance in the games. We look forward to seeing you again next year! Keep up the hard work!

    • Jamiesaurus Wrecks says:

      You did a great job Justin. I was definitely rooting you on along with my fellow CF’ers here in Bama. Coach DB always spoke highly of you as well, so to know that he was in your corner made us feel like we had one of our own in the Games.

    • David M. says:

      Great work Justin! Enjoyed watching you this weekend.

      • Meredith says:

        We had a great time cheering you on, Justin! Please come visit us anytime and congrats on such an incredible feat just to be there as one of the top in the world! 🙂

  8. Nathaniel says:

    A. 155

    B. 3 Muscle Ups rx

  9. FORD RULES! says:

    9 Rounds

  10. Mandee says:

    A. 115
    B. 1 muscle up rx’d

  11. David M. says:

    Wow my Achilles Heel hurts after today.
    4+4 rxed. Should have scaled.

  12. mac says:

    185 / 12 rx

  13. Kerri says:

    Finished the 10 rounds in 11:30 Rx’ed
    Was too sweaty to grip the bar to even start the scale for the MU, so his stopped with the 10 rounds

  14. Randy C says:

    8 rounds, Rx’d
    Great WOD today

  15. Larry Lowe says:

    Crossfit Woodbridge, VA

    In 15 minutes complete:
    1 burpee pullup
    1 pushpress @ 115lbs
    2 burpee pullups
    2 pushpress
    3 …
    3 …


    Pullups from full extension. No jumping into them.

    After the class I sat in on a Mobility Class. Young guy taught about pelvic flexibility. Lots of good stretches for the psoas and hips. Taught a lot of stuff from Dr. Kelly Starrett’s book. I highly recommend the book.