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Wednesday, 19 October, 2011

Posted by Mandee on October 18, 2011   |   15 Comments

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 EquipmentCrossFit Journal preview video [wmv] [mov]

WOD Demo with Jason Khalipa and Neal Maddox – video [wmv] [mov] [HD mov – download only]

15 responses to “Wednesday, 19 October, 2011”

  1. Josh Kennedy says:

    Epic Meal Time’s 1-year anniversary, cameo by Tony Hawk
    http://youtu.be/WqhVhlEzZbw

  2. Josh Kennedy says:

    Scaled the sq-cl to 95#, finished in 9:56

  3. Larry Lowe says:

    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.

  4. AP says:

    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.

  5. Emily D. says:

    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.

    • Kerri says:

      And, they ALSO have mashed cauliflower. That ‘spaghetti’ lunch special sounds AWESOME!!!

      Thanks for sharing Emily!

      • Emily D. says:

        AND most (if not all) of the lunch specials are under 10 bucks.

        yes Kerri, their mashed cauliflower is pretty tasty!

  6. Clair says:

    Great workout this morning! Scaled Squat Cleans to 65#, Rx’d kettlebell swings! 12:57 🙂

  7. Jane says:

    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

  8. steve price says:

    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!!!!

  9. Meghan says:

    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!

  10. Justin says:

    9:33 rx’d

  11. I’m probably going to save this for OG tomorrow. It’ll kill me to do it before powerlifting. 😛