Wednesday, 13 July, 2011

Posted by Mandee on July 12, 2011   |   12 Comments


The “official” CrossFit Warm-up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick



100 Turkish Get-ups 20/16kg

Slow and Steady. Not for time.



10 minutes of shoulder mobility




3 x 5 press, push-press, push-jerk

3 x 5 hand release push-ups


Max Effort Floor Press


3 x 15 dumbbell rows

3 x 15 skull crushers

3 x max rep ring dips


I’m Prepared” with Ronica Jeffrey, CrossFit Journal preview video [wmv] [mov]

The Face of Battle by Jeff Barnett

12 responses to “Wednesday, 13 July, 2011”

  1. Will Blankenship says:

    100 rx’d @ 32:05

  2. Robb says:

    100 rx’d @ 34:05

  3. Anna says:

    Worked out at Crossfit Calgary today. Really nice group and helpful training! Too much counting involved to remember my times each round but this was the workout:
    A.  3 rounds for total working time:
    Row 10 calories
    50 Double Unders
    Rest 90 seconds
    B.  3 rounds for total working time:
    21 Thrusters – 95#/65# (scaled 55#)
    Rest 2:00
    C.  6 rounds for time:
    10 Knees to Elbows (scaled knees as high as I could get them!)
    Rest 20 seconds
    I missed the A portion bc I got lost :). But just the thrusters felt like a full workout!

  4. Great work by everyone who came out this morning! You guys tackled these Turksih get-ups fearlessly. I saw lots of folks become more comfortable with the movement itself after a few reps into the workout. Kudos to Will, Robb, and Steven for finishing all 100 reps.

    It’s good every once in a while to turn the clock OFF and not worry about speed. Focusing on nothing but the movement itself, WHY you’re doing it, and making it efficient.

    Here was my workout today:

    A. Front Squat – 3 x 3 @ 80%; rest 2 min
    B. Hang Squat Clean – build to a tough double fast; rest short
    C. COVP Chin Ups – 20 x 5; rest 3 min

    A. 250#
    B. 135-185-225-245# for 2 (should have gone another set here but was running out of time so I had to move on)
    C. Complete, unbroken

    This interval work seems to be yielding some results. Most noticeably in my ability to recover from large sets of work and heavy lifts. I’m interested to see how this translates to “pure” CrossFit WOD’s.

    I plan on giving it a test with a mainsite WOD pretty soon. Should be brutal.

  5. Patrick says:

    Rx: 77 at cut off

  6. GarrettD says:

    Rx’d 60
    Deceptively tough

  7. Jane says:

    76 scaled to 8kg

  8. Kerri says:

    61 rx’ed at cut-off-30min

  9. Daniel Fanning says:

    55 rx’d at cut-off

    Enjoyed dropping in on you guys today. Was a fun wod. I took it nice and slow, trying to maintain about 2 reps per minute. Focused on breathing and keeping a tight core, especially on the decent. Was a good skill and strength day all rolled in to one. Thanks Jake for the solid coaching as always.

  10. Eric Hedges says:

    Floor Press Max Effort: 225×1 315×1 365xFAIL 335×1 335×1 345xFAIL 320×1

    Kettle Bell Row: 3×10 2 Pood

    Bottom up Kettle Bell floor Press: 1 POOD

    Ring Dips: 3×10 Body Weight

    Thanks DB for a great class! This Westside Barbell technique is interesting.