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Wednesday, 02 March, 2011

Posted by Mandee on March 1, 2011   |   26 Comments

Warm-up-

“The couch stretch” Followed by 5 minutes of the following- 7 Kettlebell SDLHP,  7 skin the cats, 7 Overhead squats


Workout-

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Post time to comments.


Cool-down-

10 minute squat test- Get farther than you did last time!

GOHEAVY workout-

Press: 2-2-2 reps

Push-press: 2-2-2 reps

Push-Jerk: 2-2-2 reps

Please watch this short video below for some important updates!

26 responses to “Wednesday, 02 March, 2011”

  1. Tye says:

    Russell, awesome video and thanks for the strategy discussion.

    A quick note on the Social Night tomorrow night. Prices are as follows:
    Shoe Rental: $3.50
    Each Game: $2.25

  2. Aaron says:

    Scaled
    4:49 @ 75 pounds

    Considering last real wod was 2/10/11, I think I scaled just right for intensity. Slight pause on a few of the SDLHP but hands never left the bar and all OHS unbroken. Teamed with Tye who was impressive today, although I think he may disagree. 🙂 Everyone got after it this morning, solid work.

  3. Slade White says:

    Ha Ha “Please don’t be Fran”

    Great video and good idea. 🙂

  4. Emily D. says:

    Great video Russell!

    Happy 30th to Robert today 🙂

  5. Tye says:

    6:31 RX’d
    As Aaron said, I wasn’t happy about it. Not sure why, but I wasn’t really there mentally this morning at all.

  6. Casey says:

    Nice radio show this morning. I loved the part about getting injured. I was laughing. Just this past week I was having a conversation with some runners and they were trying to tell me how dangerous crossfit is and how horrible it is for your body. I was thinking…one: you have never tried it, so you are just going off what other people say; and two: there are more injuries in our running groups than there are injuries in crossfit! Looks like some people need to do their research!

    • AJ says:

      I was laughing too…It’s hard to argue with people of that mindset, they kinda already have their opinions and sometimes it’s not worth the energy.

    • Carson says:

      Ugh, that is so annoying. My head coach is of the same mindset. He has no clue that the reason I played injury-free all of last season was because CF had me in so much better shape. He also blames my current knee problems on CF; I can’t seem to get him to understand, 1) CrossFit has made me so much stronger and overall, my knees have never felt better (recent problem excepted, which presently has no defined cause), 2) I’ve had three knee surgeries and none of them were CF related, but one of them WAS football related, and 3) he needs to back off because I can only politely disagree so many times before I will get rude/mean about it.

  7. Carson says:

    8 minutes even today, scaled to 55# SDLHP and 45# overhead squats. The squats killed me.

    PS: I wanna be Mandee when I grow up.

  8. Robb says:

    8:13 scaled to 75#

  9. Rich C. says:

    7:16 @75#
    Woke up late and didn’t have time for breakfast so I skipped it. Huge mistake! Felt like hammered dog crap halfway through the round of 21. Thanks to Robert, Ryan, & Klowe for pushing me through it.

    Happy Birthday to old man Bob…it’s all downhill from here! haha

  10. Robert S. says:

    Thanks for the birthday wishes!

    Birthday WOD courtesy of Russell:
    2 Rounds for time
    30# DB Thruster- 30 reps
    30# DB Hang Power Clean- 30 reps
    Run 300m with the DBs

    12:43 I think. The dang clock was on tabata timer when I started.

    Thanks to Rich for being a good friend and to Ryan for being a dumb friend 🙂

  11. Scott says:

    Rx. 5:40

  12. klowe says:

    Video is good. Get some better lighting. you look gaunt.

  13. GarrettD says:

    6:03 at 75#

    Just like Fran, my 21’s were fast and then it fell apart.

  14. Larry Lowe says:

    Crossfit Moxie San Jose, CA

    Weighted ring dips (15m)
    5-5-3-3-1-1-1
    BW, 25, 35, 20kg kb (44), 28kg (71.5lbs), 76.5lbs, 81.5lbs

    First time doing weighted ring dips

    4 rounds for max reps
    30s work/15s rest
    Sledge hammer 16lbs
    Burpees
    Pistols dn to 16in box
    GHD situps

    20,11,10,14
    18,10,10,14
    18,9,10,13
    18,9,10,12

    Total=55+52+50+49=206

    I need more max intensity in short duration workouts…

    • Larry Lowe says:

      28kg is 61.5lbs, so my other singles were 66.5. 71.5. I had a little left in the tank. I think I could have gotten 90.

      First time for weighted ring dips and first time for sledge hammer… good workout.

      • KLowe says:

        “first time for sledge hammer?”

        Mike Lowe is saddened by this statement.

        • Larry Lowe says:

          Yes… first time on sledge hammers. 30sec of slams, come on 20 isn’t bad. I would like a lesson or two on sledge hammers. I thought I did well. grip neat the top, cock it and swing letting my hand catch near the other one on the base. Not something I’ve done in a workout. I did smoke everyone in their 5:30am class. Nothing compared to CFHSV 0600