logo

Wednesday, 10 July, 2012

Posted by Mandee on July 10, 2012   |   33 Comments

Warm-up:

2 Rounds:

30 Second single unders

Rest 30 seconds

30 Second double-under attempts

Rest 30 seconds

30 Second Kettlebell swings

Rest 30 seconds

 

Workout:

For time:

400 Meter run

50 Double unders

45 Push ups

40 Pull ups

35 GHD sit ups

30 Goblet squats @32/24 kilograms

25 Deadlifts @135/95#

20 Hang Power Cleans @135/95#

15 Push Press @135/95#

10 Wall ball shots @20/14#

5 Handstand push ups

 

Powerlifting:

A. Shoulder Press 5-5-5 @21×1; Rest 3:00

B. Power Snatch 10-10-10; Rest 1:00 – all reps are to be TnG, heaviest possible

C1. Reverse Hypers 4 x 8-10 reps; Rest 1:00

C2. Kettlebell bottoms up 4 x 10 reps; Rest 1:00

D. Front Lever – 20 reps for quality, not time

 

Simple Nutrition: Part 2” with E.C. Synkowski, byย Again Faster Equipment,ย CrossFit Journalย preview video [wmv] [mov] [HD mov]

33 responses to “Wednesday, 10 July, 2012”

  1. Larry Lowe says:

    Nice Picture. Who is that guy?

    Crossfit Woodbridge

    20min AMRAP
    10 Power Snatch @ 75#
    8 pullups
    6 30in box jumps
    =8+14

    I thought I could make it to 10 rounds. FAIL. That was tough. Add to it the fact that I smashed my knuckles on the box on a practice jump. Arm swing initiation and the back of the hand smashed the box. All knuckles are swollen and bloody. Looks like I got into a fist fight.

    • Josh Kennedy says:

      Dr. Lowe making the FS look easy…

      When asked how your hand got like that, reply with the fist fight story. While “CrossFit accident” is legit, punching the frak out of someone makes for a much more manly story. Embellish further by referencing it to some arcane mathematical argument….:-)

  2. Marisa says:

    Ouch.

  3. Mandee says:

    Larry!!!! Rockin’ the 0600 shirt!!! I like it!!!

  4. Tracey says:

    Are those short shorts?

  5. AP says:

    I do believe that was our last short shorts Friday! Memories, memories [sang in my best Ren & Stimpy voice] Oh, those were the days…

    Rx’d
    25:47
    Shoulders are smoked.

    • Carson says:

      Don’t tell Brady…he recently bought some short shorts just for Short Shorts Friday! I believe a resurrection just may happen this Friday…

      • AP says:

        Awesome! I have a feeling it won’t die, as much as some people (not me) may want it too. He’ll have to keep it alive while we do our water wod Friday’s through the summer.

        • Carson says:

          I really want to do the swimming WOD, but I can’t start that late and still get to work at a respectable time (considering I’m supposed to be at work at 7 every day). Maybe I can convince my body that it would be ok to come on my off days instead of sleeping in…

  6. Tasha W says:

    Be sure to check out the picture on the CF Facebook page of all those bikes lying in the sand facing the same direction in the eerie morning haze. It gave me goosebumps! I cannot believe I am going out of town with my mom this weekend…. The Games are SO fun to watch live!

  7. Carson says:

    This WOD killed me. At the 30 minute cut off, I had completed through 14 hang power cleans.

    Don’t forget, if you want to come out and watch the second day of the Games (Saturday), you are more than welcome! Please sign the sign up sheet at the gym. We’ll provide the protein, we just ask that you guys bring the sides/snacks and your own drinks! Directions sheets are also at the gym on the corkboard.

    Thanks!

  8. Jane says:

    22:55 rx’d. I don’t recommend margaritas night before this WOD, FYI. ๐Ÿ™‚

  9. AP says:

    Twitter tweets(??) tweeting several competitors all ready quiting on the swim and are done for the weeekend! Guess they shoud’ve been coming to 0600 Water WOD and Shinanigans

    • Larry Lowe says:

      We are way ahead of our time in the CFHSV Swim Team WODs. We are having tryouts again this Friday ๐Ÿ™‚

      • AP says:

        CFHSV Sea Anemones! We’re considered to be the flower of the CrossFit water wod world. We may look like plants, but we’re really meat-eating animals!

  10. EH says:

    A nice welcome back WOD it was taxing to say the least and I still do not have double unders so I went 3×1.

    16:15

    Didnt go unbroken on barbell work but did split it up in half. Great job 0600!

  11. Daniel Stearns says:

    20:16 rx’d.

  12. Marisa says:

    I’m still unbelievably sore from Monday’s WOD. To put it in perspective, it hurts to put deodorant on. At the 25 minute cut off, I had completed 2 of the 10 wall ball shots, rx’d. Tough week. And it’s only Wednesday. ๐Ÿ™‚

    • Tasha W says:

      Marissa, I am SOOOO with you. I can hardly get in and out of my desk chair. My quads hurt when I push on them with one finger. This afternoon is going to be super interesting for me, as well.

  13. Mandee says:

    19:36 rx’d
    Make sure and check your email about the weekend events at CFHSV!!

  14. Nathaniel says:

    19:28 rx

  15. Mac says:

    16:56 rx – great group at 4:30

  16. Jamie not Jaime says:

    CrossFit Optio at Rucker
    4 round for time
    75# squat snatch, 9 reps
    #175 dead lift, 12 reps
    15 ring dips

    Deceivingly long…first time using bands for ring dips. Had to turn into power snatches and OHS eventually, deadlifts were fun…36:41

  17. Ashkan says:

    So sore from mondays wod too.. 25:28 rx’d today.

  18. David M. says:

    23:30 Rxed…Sub 20 at the handstand pushups. Took 3:30 to get through those.