Warm-up:
20 seconds of Burpees, 20 seconds of Med-ball cleans, 20 seconds of Kettlebell swings; Rest 1:00 x 4
Workout:
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).
Post time to comments.
Cool-down:
5 minutes of targeted forearm stretches!
Powerlifting:
A. Push-Jerk – Find a 1RM. Rest as needed between efforts.
B1: Weighted Ring Rows 5-5-3-3-1 – 2 @2121; Rest 2:00
B2: Weighted Ring Push-ups 5 x 5-5-3-3-1 @2222; Rest 2:00
C1: Dumbbell Shoulder Press 3 x 5-6 @21×1; Rest 20 seconds
C2: Strict Pull-up 3 x amrap – 2 @30×1; Rest 3:00
“The Lumberjack Challenge: Part 2” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Jason Khalipa and Neal Maddox – video [wmv] [mov] [HD mov – download only]
Epic Meal Time’s 1-year anniversary, cameo by Tony Hawk
http://youtu.be/WqhVhlEzZbw
Scaled the sq-cl to 95#, finished in 9:56
16:46
First round rx, then dropped to 135. Lower back got tight in round 3. I should have scaled even more. Matter of fact, I probably should have stayed in bed this morning.
The “Kyle Mosier” scale this morning, eh? 😛
CrossFit Cache Valley, Logan, UT
3 x 4 Turkish Get-ups
rest 60 secs between sets
Rest 3 min then…
5 Rounds for time of:
20 Pull-ups
400m Run (AFAP)
Rest 5 minutes between rounds
TGUs at 1.5 pood then,
11:08
(2:05/2:12/2:18/2:19/2:14)
All PUs butterflied and unbroken.
CVCF is a solid box, I highly recommend it if anyone is ever in this area of Utah. That said, I can’t wait to get back to CFHSV, there’s no place like home.
Just a note:
Ruby Tuesday now has legit sides on their menu.
Roasted spaghetti squash and grilled zucchini. They even have a “spaghetti” lunch special with marinara and spaghetti squash…I am sure you could add some chicken or something.
They do throw down on the butter but it isn’t a miserable choice if you have to eat out.
And, they ALSO have mashed cauliflower. That ‘spaghetti’ lunch special sounds AWESOME!!!
Thanks for sharing Emily!
AND most (if not all) of the lunch specials are under 10 bucks.
yes Kerri, their mashed cauliflower is pretty tasty!
Great workout this morning! Scaled Squat Cleans to 65#, Rx’d kettlebell swings! 12:57 🙂
14:07, scaled the squat cleans to 85#, Kb swings rx’d. Feeling kinda tight and heavy today, this one was really tough for me.
Just a reminder to let me know if you want to join us tomorrow night, 7:15 pm at Surin to wish Steven Perez good-bye. jane.brooks@gmail.com
16:10 rx’d I didn’t want to pick up the kettle-bell in the fifth round. Thanks to the 0900 class for pushing me through!!!!
11:44, scaled to 90# on squat cleans. This is the heaviest sq clean I’ve ever done in a WOD before. (Felt like it too!) Deceptively tough WOD!
9:33 rx’d
That’s smokin fast!!! I’ve got a long way to go.
I’m probably going to save this for OG tomorrow. It’ll kill me to do it before powerlifting. 😛