Wednesday, 20 July, 2011

Posted by Mandee on July 19, 2011   |   33 Comments


Group med ball toss followed by 3 rounds of “Cindy”




Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.



Roll out with a foam roller for 10 minutes following the workout



5 x 5 clapping push-ups

5 x 1 fifteen foot rope climbs

Speed Bench


3 x 10 weighted ring push-ups

3 x 5 parallette handstand push-ups

2 x max repetition bamboo bar bench press


Running Drills: Part 4” with Brian MacKenzie by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]


33 responses to “Wednesday, 20 July, 2011”

  1. Josh McGuire says:

    Maybe the best pic ever! Girl squats CHAINS! EXCELLENT

  2. stacey says:

    OMG!! love this pic!! you are such a beast….

  3. Casey says:

    Yeah I would be scared of me:-)

    • Tasha W says:

      Haha!! GREAT pic, Casey!! So glad to see a strong GIRL pic on the site! Woot woot!

  4. Tracey says:

    I was there and I missed that crazy “pain cave focus” LOVE IT! Chains do a girl good.:) I TRULY MEAN IT IN A POWERLIFTING WAY!!!!

  5. ErinB says:

    Awesome pic girl!

  6. Josh Kennedy says:

    We ought to have a “picture of the year” contest at the Christmas. Casey’s pic is sure finalist. She is gonna put the hurt box on me next time we’re out running a 5k!

  7. Chapa says:

    Awesome picture and she PR’d by 40lbs @ 135lbs!!! Great work and intensity Casey.

  8. Mac says:

    should make a crossfit poster out of that one!

  9. wiped out says:

    4 rounds at 35:00 cutoff
    Splits were: 3:14; 5:37; 6:23; 7:42; DNF

    I called down to the engine room for more power but the answer was no!

    Prev PR is 23:32. Think I’m overtrained. Nothing left in the tank today. Kind of just stared off blankly into field behind the gym after this wod…

  10. kristi simmons says:

    WHAT??!! Go on witcha BAD self Casey!!

  11. Carson says:

    I did “Barb” instead of “Barbara”…
    Scaled to half reps:
    4:00/3:35/3:57/4:10/4:57 (32:20)
    And now I’m dead at my desk.

  12. Meghan says:

    Awesome picture!! Can’t remember what my time was…but I do know I just ate my lunch salad at 0830! I’m pooped and hungry:)

  13. Barbara : 32 mins 32 secs | (2 mins 18 secs), (3 mins), (3 mins 9 secs), (4 mins 44 secs), (5 mins 21 secs) | Rx’d

  14. Tasha W says:

    Wow. I got this week’s “What’s for Supper” meals and this is the first time I’ve had his eggplant lasagna. O.M.G. I don’t eat dairy and this does have cheese in it, so while it’s kind of a “cheat” for me, it’s….. amazing! It’s a four block meal and kinda heavy, so I’m doing it for lunch rather than dinner, but if they have any a la carte, I’m definitely recommending it. BRAVO!

  15. Ben Jarrell says:

    I was thinking about taking a rest day but since we will be on our backs in the powerlifting class it doesn’t really count as work.

  16. DaveC says:

    Although me and power aren’t natural together in the same sentence, I’m going to venture into the unknown and try this powerlifting thing tonight. Oh, and that girl in the picture up there … I graduated CF 101 with her. Not that it makes me a cooler dude or more bad or anything … just sayin’… 🙂

  17. Patrick says:

    Rx: 3:39/3:59/4:39/5:27/4:44. 22:30

  18. Larry Lowe says:

    3:23/4:31/6:52/7:07/6:23 = 27:36

    Looks like i started napping in rounds 3-5

  19. Josh McGuire says:

    Had a good first round ha

    Stayed for PL class and I was useless however ……
    The Bamboo Bar is Legit

  20. Kerri says:

    Rx’ed-only 3 rds completed
    7:13/7:31/10:46-ripped hands=25:30
    then did 30 push-ups and 23 sit-ups in 4th rd at 35 min cutoff

  21. dean says:

    5-4-3-2-1 Heavy Back-squat with as many pull ups as possible immediately after each set.


    I just didn’t feel like doing Barbra in the sauna and needed a strength day anyway so I hit this one up at the Wellness Center.