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Wednesday, 20 June, 2012

Posted by Mandee on June 19, 2012   |   25 Comments

Warm-up:

3 Rounds:

200 Meter run

7 Kettlebell swings

3 Pull ups

 

Workout:

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post rounds completed to comments.



Powerlifting:

A. Push Press. Push Jerk. Split Jerk. 1.2.3. x 3 sets; Rest 3:00

B1. Deadlift 4 x 2 reps @22×1; Rest 2:30

B2. Close Grip Bench Press 4 x 3 reps @30×0; Rest 2:30

C. Reverse Hypers 3 x 8 heavy/tough reps; Rest 2:00

 

WOD Demo with CrossFit CSA – video [wmv] [mov] [HD mov]

25 responses to “Wednesday, 20 June, 2012”

  1. Scott Rauer says:

    Great pic Bryant!

    WODed at a small box in Fort Worth today (name withheld): 10 rounds of 2 rep front squats followed by 2 rounds of 500m row/400m run with 3 minute rest in between.

    Nice folks at the box, but I honestly am a little disappointed when a 45 year old man crushes 20-somethings. That’s not a credit to me….its a blemish on a gym that isnt pushing its athletes hard enough.

    I am thankful everyday I WOD at CFHSV. I know that I am going to be coached well and that I am going to be pushed. Intensity is a key component of Crossfit and cannot be faked.

    • Paul Pepe says:

      Scott, Like you, I visit xfit boxes all over the world. Only one or two can match our athletes/intensity and NONE match our coaches or facility. On top of that we have a community that bonds together AND we are accepting and open to new people coming in for the first time. Walking into CFHSV you are surrounded by player coaches that want you to win. Appreciate what we have folks.

  2. Tracey says:

    BRYANT! Oh MY HOW, I LOVE THIS PICTURE. FB profile pic for sure.

  3. Eric says:

    LEGIT pic Bryant!

  4. AP says:

    Stout pic Bryant!

    Rx
    11+7
    You know it’s gonna be a good day when it starts with seeing Robert’s face at 0600!

  5. Tasha W says:

    Dang, Bryant!!!!!!!!

  6. Slade says:

    Yep, Jake was right. Chains make for awesome pictures. Great work, Bryant!

  7. Brady says:

    5 rds Rx’d
    Hands and arms are dead today – it feels great!

    Awesome work 0600!

  8. Larry Lowe says:

    9 + rope + 7

    Great upper body smoker. I loved it! Strong work 0600!

  9. Tasha W says:

    I’m gonna pull a “Dennis” here, haha! Ladies, I have a pair of Size 2 Lulu Speed Shorts that are BRAND NEW, never worn. The color is Blush Quartz and they’re currently sold out in this size on the site. They retail for $54 + tax and shipping, but I’ll part with them for $45. I bought them during my last trip out of town, and I just don’t like the way they fit (should have stuck with my usual size instead of what the salesgirl was telling me to buy!) I ripped the tags off of them before trying them on again and I just think my thighs are too big for them, haha!! 🙂 Was gonna sell on ebay, but thought I’d start at home first. Anyway, email me at tashawiley@ymail.com if you are interested. Here’s a link to the shorts so you can see the color – they have a bit of a sparkle to them & are so cute!!

  10. Tye says:

    Front Squat 3X5 – 215
    Bench Press 3X5 – 220
    Deadlift 1X5 – 350
    Weighted Supinated Pullups 1X5, 2X4, 1X2 – 75

    Second time with 75lbs on pullups, still not at 3X5 for it, but should be by next week. Squats felt heavier than normal, Bench is progressing much higher than ever before, DL felt light.

  11. Mandee says:

    11 + 5 rx’d
    Nice pic Bryant!!

  12. steve price says:

    7 + rope + 4 rx’d

  13. Daniel Stearns says:

    12+11 rx’d.
    Great job teaching rope climbing techniques, Jake!

  14. Jake says:

    A. Hang Power clean Cluster (from boxes @mid thigh) 1.1.1. x 4 sets
    205-225-235-245
    These were harder than I expected. Great oly work and something different.
    B. 3 Squat Cleans EMOM for 10 minutes @185#
    Complete and easy.
    C. 3 Muscle-ups EMOM for 15 minutes.
    Complete and easy.
    D. CrossFit Huntsville WOD
    15 + 3 reps
    I did a few rope climbs a couple months ago but other than that I haven’t done them in a workout since last summer. Probably won’t touch them again for atleast that long. They tear me up.
    Will do a recovery session tomorrow and then gear up for Embrace the Gauntlet this weekend. Looking forward to seeing some of our CFHSV athletes turn some heads!

  15. Marisa says:

    Bryant! What a great picture!

    7 rounds rx’d.

  16. Jane says:

    I LOVE LOVE LOVE this pic! Awesome, B!

    10+2 rx’d. Thanks Robert for the coaching and the mobility advice! And thanks Shawn for counting and encouraging me this morning!

  17. Bradley F says:

    WODed in Omaha again this morning. Spent 17 min to find a 1 RM for back squat (262#). Then 10 min of skill work on T2B. Finally think I may have figured out how to link these. Then 2 600m runs with 2 min rest in between. 2:06 and 2:23

  18. Ashkan says:

    11+9 rx’d
    Push ups were the tiring part for me. Fun workout

  19. Nathaniel says:

    11+10 rx

  20. Justin says:

    13+3 rx’d