Wednesday, 22 February, 2012

Posted by Mandee on February 21, 2012   |   22 Comments


400 Meter row then

Instructor led 400 meter agility run followed by agility/flexibility work inside



Back Squat


Moving up in weight if possible each round


8 Sets:

400 Meter run @85% effort

200 Meter walk recovery



A. Squat Snatch 3 x 7 TnG reps for load; Rest 3:00

B1. Snatch grip deadlift 3-2-2-1 @2131; Rest 2:00

B2. Weighted ring dip 3-2-2-1 @22×2; Rest 2:00

C. Srict toes to bar 4 x 10-15 reps; Rest as needed between efforts


“Teaching The Snatch” with Josh Everett by Again Faster Equipment – video [wmv] [mov]

22 responses to “Wednesday, 22 February, 2012”

  1. VOD:
    If your brother sins against you, go and tell him his fault, between you and him alone. If he listens to you, you have gained your brother. Matthew 18:15

  2. Gustavo says:

    Justin – I left your Rogue wrist straps in the dry erase holder.

    • Justin says:

      Thanks Gus. Let me know how much I owe you. I’m getting over the flu, so hopefully I’ll be back in the gym tomorrow or Friday.

  3. Devonne says:

    Go Stacey!!!

  4. Emily D. says:

    Get it boo!

  5. Larry Lowe says:

    BS: 185/225/255

    400m: 1:23/1:23/1:23/1:25/1:29/1:31/1:31/1:31

    I haven’t had my legs full of blood like that in a while. Nice workout. 0600 was going hard this morning!

  6. Tracey says:

    Stacey!!!! And Shafer!!!!!!

  7. Tasha W says:

    Go on with ya bad self, Stacey!! Where are you sunglasses?? 🙂 Anyone know what time the WOD is being posted?

  8. Jane says:

    BS: 125#-145#-160#
    400m: splits were 1:42-1:46

    Get it, Stacey!

  9. Clair says:

    BS: 105#,115#,120#
    400m Splits: 1:40-1:59
    Enjoyed doing my best to keep up with Joe and Phil! 🙂
    Great picture, Stacey!

  10. Tye says:

    BS: 245-265-280 *High Bar
    400m Splits: 1:18 1:17 1:18 1:16 1:16 1:16 1:17 1:14

  11. Carson says:

    70 athletes have signed up as part of the CFHSV Team! That’s AWESOME! I’m so nervous/excited/anxious about the first Open WOD!

  12. Erin B says:

    Lookin good, Stacey!

  13. Mandee says:

    If you are coming to 4:30 or 5:30 today, bring a stop watch if you have one!
    Great picture Stacey and Shafer!

  14. Will Blankenship says:

    265, 1:48/2:37

    I had a little anal glaucoma today… couldn’t see my ass running any faster.

  15. Tracy Roberts says:


  16. David says:

    Burpees!!! Sweet!!

  17. app of news events, or maybe they…

    won’t and it will have to pay another $500 to learn the hard way. i just hope that you don’t have to learn the hard way. indeed i hope you will please consider all this and think. just when you thought…