Warm-up:
10 minutes of active ROM hip, sprint, and change of direction drills
Workout:
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee
Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47.
Post time to comments.
Cool-down:
10 minutes of instructor lead foam rolling
Powerlifting:
5 minute row
3 x 5 Ring dips
Max Effort Close Grip Bench
1-1-1-1-1-1-1
Rest 10 minutes
AMRAP CGBP 85% of 1RM @ 30×0
A1: Barbell bent over row @ 2121 5 x 10-12; Rest 10 seconds
A2: Ring push-ups AMRAP -3 @ 2222; Rest 2:00 x 5
“Cycling Basics: Part 3” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
WOD Demo from the 2011 Summer Affiliate Gathering – video [wmv] [mov]
Awesome pic of your arm Carson! Woohooo!!
7:53 @ 95lbs
lower back got tight. After a few different targeted movements Jake pointed out that I have no glute strength. Bring on the strength workouts.
4:31 @ 55lbs
Scaled to 10-8-6-4-2 and shouldn’t have scaled the reps so I did more for an additional 3 minutes. Next time I will listen to you Gus!
Day two back on the wagon…. yesterday was easy, but right about now a “sweets” craving is trying to creep it’s way in.
I’m downing water as fast as I can & trying to stay busy!
My schedule has just been crazy so I haven’t been eating on time. I missed lunch again today. Not good for zone. No I
ll probably eat a Cliff bar since thats all I’ve got at the office.
7:50 @ 95lbs
My lungs were on Fire this morning with the pace of this workout.
7:02 @95lbs
Should have Rx’d
5:25 @113lbs
Tri-Workout:
Dips 4 Sets 25@BW, 15@BW+45lbs, 10@BW+90, 35@BW
Close Grip Bench: 3 sets 20@135lbs, 15@225lbs, 13@225lbs
Just a quick invitation to CrossFit prayer group breakfast at Cracker Barrel every Wednesday at 8:00. It has a little of everything prayer, scripture readings, discussion and some great breakfast!
err 115lbs.
7:25 rx’d
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Did this one at home. Found out the stopwatch function on my phone stops working if I get a phone call. It is so disheartening to finish a workout and see the stopwatch at 0:00 (and yes, I did START the timer). So I have no idea what my time was but did the workout rx’ed.
7:38 @ 95lbs
Can’t stop coughing
6:59-Rx’ed Total post WOD Fran lung!
A deceptively tough WOD!
Good to see the 0700 fellas…. Glad you came to throw down with the 1630 crew!!
5:24 @95 lbs.
Enjoyed hanging with the 4:30 folks.
Craig, are you cheating on us?!
5/3/1 Press: 95(5)-115(5)-135(8)
WOD: Rx: 7:09 My strategy of PC in sets of 6’s fell apart after the first round.
Okay make sure I understand the tempo prescription:
The first # is the eccentric phase of the lift, second # pause, third # is concentric phase, fourth # is pause.
Bent over row 2121 5 x 10-12 means: 2 count lowering bar, 1 count pause at bottom, 2 count raising bar, 1 count pause at top, 5 sets of 10-12 reps. Resting 10 sec between sets. Is that correct?
Ring Push Up AMRAP -3 @ 2222: 2 count down, 2 count at bottom, 2 count up, 2 count at top
Not sure about the -3, unless it’s as many reps as possible stopping 3 rep from failure.
That’s correct Patrick! You may be the first person in history to figure that out on their own.
Nice….I have my eye on you….I didn’t beat you by very much 🙂 6:26
Bryant….you’re a beast fyi
5:52 rx’d. Goodnight
Awesome!!
you really killed this WOD…nice job!
Beast!
6:38 @ 115#