Wednesday, 25 April, 2012

Posted by Mandee on April 24, 2012   |   25 Comments


400 Meter run

2 Rounds:

6 Dumbbell thrusters

5 Dumbbell floor levers

2 Dumbbell manmakers



A. Front Squat – 10 Minutes to work up to a tough double

B. 4 Rounds

9 Pull ups

9 Ring dips

9 Front Squat 155/105#



A1. Bench Press 4 x 4-5 reps @21×1; Rest 3:00

A2. Weighted Pull up 4 x 4-5 reps @30×0; Rest 3:00

B1. Weighted Ring Dips 3 x 8-10 @2121; Rest 2:00

B2. False Grip Ring Pull ups 3 x AMRAP @21×1 (must touch chest with the rings); Rest 2:00


Fight Training and CrossFit Regionals” with Jason MacDonaldCrossFit Journal preview video [wmv] [mov]

25 responses to “Wednesday, 25 April, 2012”

  1. Tracey says:

    Pistols!!! Tomorrow looks like a good one too. Front squats are my new favorite:)

  2. scars.miles.memories says:

    1730 SWIM – TEMPO (L2/3)
    w/u: 300 (100 swim, 200 pull)
    Main: 3×500 Tempo @ L3, R: 2min
    8:43, 8:44, 8:45
    w/d: 1×300 kick, rest 30sec; 1×150 (with fins)
    Total: 2250

  3. Jake Naumcheff Fan says:

    Only 2 more days until the SNAKE is let out of his cage! Yea baby, bring on Regionals. Get psyched Jake!

    Spend 10min finding a tough 2rep SQT Clean
    = 205lbs can pull 225lbs but front squat limiting factor (front squats need work)

    4 rounds
    9 pull ups
    9 ring dips
    9 front squat 155/105
    Rxd = 9:48 once again front squats killed me and had to be broken up

    2, 1 minute sets of new Army rowers for abs 30 each set

    Glad to be back:)

    • Slade says:

      Ah yeah! Then the viper is gonna strike! 🙂

      Keep those hands healthy.

    • AP says:

      Good luck Jake! Thought I’d share with you The Competitor’s Creed from the Team FCA Endurance website.

      The Competitor’s Creed
      I am a Christian first and last.
      I am created in the likeness of God Almighty to bring Him glory.
      I am a member of Team Jesus Christ.
      I wear the colors of the cross.

      I am a Competitor now and forever.
      I am made to strive, to strain, to stretch
      and to succeed in the arena of competition.
      I am a Christian Competitor
      I face my challenger and as such, with the face of Christ.

      I do not trust in myself.
      I do not boast in my abilities or believe in my own strength.
      I rely solely on the power of God.
      I compete for the pleasure of my Heavenly Father,
      the honor of Christ and the reputation of the Holy Spirit.

      My attitude on and off the field is above reproach – my conduct beyond criticism.
      Whether I am preparing, practicing or playing;
      I submit to God’s authority and those He has put over me.
      I respect my coaches, officials, teammates and competitors out of respect for the Lord.

      My body is the temple of Jesus Christ
      I protect it from within and without.
      Nothing enters my body that does not honor the Living God.
      My sweat is an offering to my Master.
      My soreness is a sacrifice to my Savior.

      I give my all – all of the time.
      I do not give up. I do not give in.
      I do not give out. I am the Lord’s warrior –
      a competitor by conviction and a disciple of determination.
      I am confident beyond reason because my confidence lies in Christ.
      The results of my efforts must result in His glory.


  4. Kerri says:

    Good luck at Regionals, Jake!!
    You’ve got a gym full of fans cheering for you the entire weekend!!!

  5. Jamie yells a lot says:

    Will be yelling from Alabama for you Jake!

  6. Jake Naumcheff says:

    But far be it from me to boast except in the cross of our Lord Jesus Christ, by which the world has been crucified to me, and I to the world. Galatians 6:14

  7. Tracey says:

    Great 9:00 class!
    175# x2 FS. 185# pr for 1RM woot!
    Metcon 8:27 thanks Mandee for making me chase after you;)
    Box jump accessory work later.

  8. Larry Lowe says:


    failed at 195. I am a weak squatter. This is my goat.

  9. Will Blankenship says:


  10. Mandee says:

    175/8:20 rx’d
    Fun time at the 9am class….as always! 🙂

  11. Clair says:

    Jake, Good Luck this weekend! You are going to do AWESOME!

  12. AP says:

    Aerobic Ride from Adtran
    17.5 miles, 0:56:41 (18.6 mph)

  13. Hey guys, I just wanted to thank everyone for all the support the past few days and weeks. I’m blown away by all the encouragement I’ve received from the CFHSV community in every way.
    Men have always fought harder in every arena when they have had something worth fighting for. For me, that something is Christ, first and foremost. And just so we’re clear, Christ doesn’t need anything I have to offer. However, he allows me the strength to give freely everything I do to honor his name. So, this weekend my aim will be to honor Christ with all my actions. Win, lose, or whatever the outcome may be. He has equipped me well and made me competent for every good work (2 timothy 3:17). For this reason alone I attack this weekend with confidence.
    Now….. it’s time for the fun to start!

  14. Jane says:

    135# then 9:50 rx’d. First time to butterfly pull ups in a wod.

    Good luck, Jake! We are cheering for you from here! Have fun too!

  15. steve price says:

    275/11:23 scaled ring dips to pushups,everything else rx’d
    I need to work on my ring dips!!!

  16. Josh Kennedy says:

    225#, deep squat, arse-to-the-grass
    7:13 Rx’ed
    Slade was bringing the heat tonight as well.

  17. fleming says:

    Jake, we’ll all be rooting for you this weekend! I cant think of a better person to represent crossfit hsv! You’ll do awesome!

  18. link when your comments posted are interesting…

    and resourceful.in applying these tips carefully, you will be able to increase traffic to your blog without any trouble and also find it that more readers are interested in your content. your website acts as a bridge between your business domain…

  19. Home says:

    dancing with the stars results…

    […]what follows are some url links to online websites which we link to seeing that we believe these are worthwhile browsing[…]…