Wednesday 11 May, 2011

Posted by Mandee on May 10, 2011   |   22 Comments


Junk yard dog, followed by the Burgener Warm-up



21-15-9 reps for time of:

24″ Box jump
75 pound Power snatch
Chest to bar Pull-up


Cool down-

Instructor led group stretch


GOHEAVY Workout-

Front Squat 1-10-1-20-1-30


“Rhabdo Ben” – video [wmv] [mov]



22 responses to “Wednesday 11 May, 2011”

  1. Casey says:

    help please:-) I have a pinched nerve in my shoulder that I have had for about 4 days. Does anyone know a good way to get it out? Thanks!

  2. Russell says:

    Trigger point or good deep tissue therapist is a good idea.

    • Casey says:

      I tried the trigger point ball…no go. Looks like I will have to go for the deep tissue. Thanks!

  3. Tye says:

    7:49 RX’d, the CTB killed me, all else unbroken. Guess I’ve found yet another goat.

  4. Courtney Meyers says:

    Is there a yoga class at 10:45 today?

  5. Will Blankenship says:

    12:48 rxd

    CTB’s were tough. That extra few inches really makes a difference.

  6. Robert S. says:

    9:30 rx’d

  7. Eric Hedges says:

    9:02 Rx’d CTB on 2nd round slowed me down.

  8. Eric Hedges says:

    What online site is best to buy crossfit equipment? i.e. Rings, Crossfit weights.

  9. Eric Hedges says:

    thanks guys I will look them up.

  10. Larry says:

    Wright Fitness in Bham has a lot of good stuff and you can avoid the huge shipping cost by picking it up yourself.

  11. Courtney Meyers says:

    Yoga was awesome. A wonderful new challenge.

  12. Patrick says:

    Rx’d 12:03. Kinda odd, palm skin started to slip in the first round and would have torn in the second round had I not gloved up.
    Good turn out for the 1745 yoga class… Katherine’s getting into an excellent yoga groove. If you haven’t already, come give it a try.

  13. Dean says:

    8:46Rx’d, felt good