Wednesday, 07 September, 2011

Posted by Mandee on September 6, 2011   |   24 Comments


10 minutes of active ROM hip, sprint, and change of direction drills


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.



10 minutes of instructor lead foam rolling



5 minute row

3 x 5 Ring dips


Max Effort Close Grip Bench



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 EquipmentCrossFit Journal preview video [wmv] [mov]

WOD Demo from the 2011 Summer Affiliate Gathering – video [wmv] [mov]

24 responses to “Wednesday, 07 September, 2011”

  1. Brady says:

    Awesome pic of your arm Carson! Woohooo!!

  2. Larry Lowe says:

    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.

  3. Clair says:

    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!

  4. Tasha W says:

    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!

    • Ben Jarrell says:

      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.

  5. Matthew says:

    7:50 @ 95lbs

    My lungs were on Fire this morning with the pace of this workout.

  6. Eric Hedges says:

    Should have Rx’d

    5:25 @113lbs


    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!

  7. Justin says:

    7:25 rx’d

  8. Ben Jarrell says:


    If you suffer from GERD or chronic heartburn, check out this article. When I started eating paleo, my symptoms got much better. When I stray from the diet, I get heartburn again.

  9. Karen says:

    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.

  10. Ron Wood says:

    7:38 @ 95lbs
    Can’t stop coughing

  11. Kerri says:

    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!!

  12. Craig Herr says:

    5:24 @95 lbs.

    Enjoyed hanging with the 4:30 folks.

  13. Patrick says:

    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.

  14. Bryant Adams says:

    5:52 rx’d. Goodnight

  15. Mac says:

    6:38 @ 115#