Wednesday, 15 February, 2012

Posted by Mandee on February 14, 2012   |   20 Comments


Spend 5 minutes reviewing rowing technique

Row 150 Meters

3 Rounds:

20 Walking lunges

5 Pull ups/Ring rows

10 Active ROM leg swings/side



A. In 8 Minutes build to the heaviest possible single Weighted Pull up. Then…..

Three rounds for time of:
Row 1000 meters
Run 800 meters

Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys 21:44, Kevin Montoya 22:53.
Post time to comments.



A. Bench Press 5 x 2-3 @30×0; Rest 4:00

B. EROM HSPU – 1 rep every 20 seconds for 10 minutes.

C1. Ring dips 3 x AMRAP -2 @21×1; Rest 1:00

C2. Ring rows 3 x AMRAP -2 @21×1; Rest 1:00


A Correlate Test for Hip Flexibility” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Congratulations to CFHSV’s Bryant Adams for placing 29th out of 115 competitors this past weekend at Garage Games One! Great job Bryant!

20 responses to “Wednesday, 15 February, 2012”

  1. Tracey says:


  2. Skyler says:

    Great job BA! Way to rep it.

  3. Lesha says:

    Wooooo hoooooo! Go Tim! Gooooo 0600!

  4. Mandee Miller says:

    Nice form Tim!

  5. Let brotherly love continue. Do not neglect to show hospitality to strangers, for thereby some have entertained angels unawares. Hebrews 13:1-2

    Looking good Tim!

  6. Devonne says:

    Congratulations Bryant!!!

  7. Larry Lowe says:

    25:40 rx

    That was rough.

    Tim, That is a nice looking 50lb pr!

  8. Tye says:

    135lb then 22:18 rx.

    Looking good Tim, and great job Bryant. Looking forward to seeing what you can do in the open this year.

  9. Clair says:

    40lb then 30:24 rx.
    My two least favorite things to do in a WOD! Thanks for the coaching Robert and thanks for the push John and all my 7:00 a.m. friends!

  10. Mandee says:

    Great Job Bryant! Awesome work!! So proud to have you representing CFHSV out there in the competition circuit!

  11. Jane says:

    Way to go, B!! Awesome job, so proud of you!

    60# pull up (#5 PR) then 29:26 on the row/run. This girl is not a runner…or a rower! Thanks for the coaching, Robert and to John for pushing us that last round.

  12. AP says:

    85/23:03 Rx’d

    Felt like fatigue from over training was setting in so wore my HR monitor to stay in proper training HR zone.

    Zone 3.5 (85-89% of MHR, 169-175)
    HR Avg for wod: 171
    Splits(HR Avg): 7:36(166); 7:54(171); 7:32(176)

  13. Matthew Hillis says:

    Great Job Bryant!


    I felt like I stayed consistent in my rowing but my running times dropped off.

  14. Erin B says:

    Congrats Bryant! Way to represent!

  15. Mandee says:

    I noticed many of our athletes who have signed up for the Open do not have a profile picture on the games website…if you are in need of a picture of yourself CrossFitting, shoot me an email and I will try to find some and send them your way!

  16. James Stranahan says:

    Awesome Job Bryant!
    31:44 rx

  17. Bryant says:

    Thanks Everyone! I had a great time and met some great athletes in our region! Hope everyone is ready for the OPEN! Let’s get it!