logo

Wednesday, 23 Feb, 2011

Posted by Mandee on February 22, 2011   |   32 Comments

Warm-up-

3 x 20 reverse hyperextensions


Workout-

Shoulder press:

1-1-1-1-1-1-1

Post loads to comments


Cool-down:

10 minute squat test


GOHEAVY workout-

Deficit Deadlifts from a 6″ box:

1-1-1-1-1-1-1


Like the healthy meals we have had stocked in the gym recently? Would you like “What’s for Supper” to prepare a full order of Zone/Quality food for you and your family for the entire week? Just click here


Nutrition Prep Day with the Chans: The Chicken Salad“, CrossFit Journal preview video [wmv] [mov] [pdf]



32 responses to “Wednesday, 23 Feb, 2011”

  1. Russell says:

    Tune into Cole Cubelic’s show at 8am tomorrow morning on 97.9 to hear me talking about CrossFit.

    It’s the “workout Wednesday” addition of his show, and it is sure to be entertaining.

  2. Kerri says:

    Welcome Back Kristi!!! Great job on Kelly!!!! Yay!

  3. Stacey says:

    Love the pic!!!
    Glad to see you back 🙂

  4. Ben says:

    Good job today Kristi!

  5. tracey says:

    YAY Kristi! Sorry I missed your official return.

  6. Robert S. says:

    So glad to see you back Babe!!!!

  7. Emily D. says:

    woot woot!! Welcome back Kristi!

    Listening to Russell on Cole’s show right now…

  8. Penelope says:

    75# (PR)
    Welcome back Kristi! Great job yesterday!
    Loved the radio show this morning!

  9. Casey says:

    Good radio show this morning. I am proof that you don’t have to be an super athelete to start crossfit. You just have to have the right mindset.

  10. Tye says:

    Wednesday is my Shoulder Press with Wendler 5-3-1 so I just incorporated that into today.

    112(3)-120(3)-126(4)-135-140-145(XX)

    126 was max reps at that weight, so I feel like I could have done more later if I hadn’t maxed then. Regardless, 140 ties my previous PR.

    • Patrick says:

      Tye,
      If your going to incorporate the 5/3/1 template into a CF Strength Day, don’t go for the rep max on the last set. In other words, on your 126(4), I’d have just done the 3 reps and racked it. Then, do heavy singles.
      Today was my 3’s day also. I’ll post it below.

  11. Steven says:

    Hey everyone I just wanted to see if anyone is interested in running a 5k this weekend. It is the Grissom Army JROTC Wounded Warrior 5k. It is Sat Feb. 26. Race time is 0800, registration starts at 0700- 0730 and the cost is $24. The race is at McGucken Park on Bailey Cove Road. If anyone is interested e-mail: stefaniepayne@bellsouth.net. I hope to see you there.

  12. AmandaJ says:

    Great show this morning!!! Nice shout out from Robert too. G, wasn’t 100% sure that was you this morning (how could of it been anyone else in that sweet car?), but then I saw the stache…and I just knew.

  13. AmandaJ says:

    And next to Robert, I’ve got to be the happiest to have Kristi back…now she won’t get mad during our “CF Cube” talks!!!

  14. Eric Hedges says:

    155-165-175-185-190(PR)
    190 was a PR and it felt like it was a Marathon lift…

    • Tye says:

      Awesome work this morning. It was fun to watch.

      Nice testimate to CF too, since as you said, you haven’t been doing any shoulder specific work since you started, and yet you still hit a PR over your globo days.

  15. Will Blankenship says:

    160 PR

  16. Jason says:

    145# PR by 20#. Great tip from Russell helped. Grab bar, step back and explode – don’t stand there and waste time!

  17. Kristi Simmons says:

    Thanx everybody! I’m SO glad to be back. I was missing yall. And yes, I was jealous of those around me who were still hard at it. How pathetic is that?!?!

  18. Robb says:

    170 (PR)

  19. Patrick says:

    Press: Warm up 95(5)
    115(3)-135(3)-150(3)
    Singles: 155-165-175-185-190(PR)
    Then:
    One of Barry’s chipper WODs from Iraq
    “Dimes and Quarters” Rx’d 21:31
    1 island run
    10 DL 135#
    25 WBS 20#
    1 island run
    10 PC 135#
    25 KBS 1.5 pd
    1 island run
    10 PP 135#
    25 Box Jumps 20″
    1 island run
    10 FS 135#
    25 Pull ups
    1 island run
    10 BS 135#
    25 Burpees

  20. Cole Cubelic says:

    255

    Thanks for tuning in today. Show is 6-10am weekdays on 97.7fm
    Online at 977thezone.com

    Hope I picked a few new listeners!

  21. Robert S. says:

    Same old press for me. 130#

    I have been stuck here forever.

  22. Russ Hines says:

    170 (new PR) – 15# increase: Thanks for the motivation Patrick.

  23. Justin says:

    165 for all 7 reps