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Wednesday, 26 Jan, 2011

Posted by Mandee on January 25, 2011   |   25 Comments


Warm-up-
three minutes of:  20 lunge steps, 5 skin-the-cats

Workout-
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

cool-down-
Work for 2 minutes on each calf using a trigger point ball or roller


GOHEAVY class-
Speed Bench
3-3-3-3-3-3-3-3



The Home Gym With Pat Sherwood“, CrossFit Journal preview video [wmv] [mov]


25 responses to “Wednesday, 26 Jan, 2011”

  1. AmandaJ says:

    Is there “go heavy” today?

  2. Tye says:

    3 Rounds RX’d at 10 minute cutoff due to competition this weekend.

  3. Kristi Simmons says:

    This is the first time I’ve seen Ryan’s stache since the Grand Opening…WOW!!!

    • Kerri says:

      Blech……Today, I am thankful for leaving Taco Bell behind, along with other not-so-good habits….The ‘Beef’ Meximelt enjoyment will never be the same.

      Interesting that a firm from Alabama is handling the suit.

  4. Tracey Rauer says:

    Scott Rauer rockin that L pull up!

  5. Penelope says:

    Great work from the 6am and 7am classes today!

  6. Larry Lowe says:

    Achy… Doing minimal exercise the next two days to make sure I get over this bug before Saturday.

  7. Brian says:

    Unless someone objects I might back out of the comp on Saturday and just bring my kids in to watch. I’ll have my gear ready just in case.

    • Russell says:

      I’m trying really hard to work out a way with Impulse that EVERYONE can still participate, so don’t jump ship yet if you are still interested. I might be able to pull something off. Have your stuff on standby.

  8. Robb says:

    2 rounds + 400m at 12mins.

    I found the strict pushup form along with the hollow jump or whatever it was to be a nice switch up on burpees. Sucked, but good stuff.

  9. stacey says:

    yeah Ryan shaved the beard down today and that stache is in full effect for the throw down!!

    2 rounds at 10:00, subbed rowing for running, and 12#

  10. Robert S. says:

    Rowed 1k at a leisurely pace

    Then:
    3-3-3-3-3-3-3-3 Bench

    135 across the board. Worked on bar velocity.

  11. Rich C. says:

    2rds +8burpees @ 10min cutoff with 30#db

  12. Penelope says:

    3 rounds @ 20# (11:00)

  13. Patrick says:

    Speed Bench 10×3: 135# bar + 50# chain
    This felt a bit too heavy, but I was working with Cole and Eric. Their much bigger benchers than I. Putzing around to change the chains length would have taken way too long.

    • Naveen says:

      Are you guys varying the grip? In a Westside video, the guys were doing 9×3 speed bench with sets 1-3 narrow (thumb on smooth), 4-6 medium (a thumb length wider than smooth), and 7-9 wide (at the smooth stripe).

      • Dennis says:

        Naveen the changing grip principle and reasoning behind was explained to Cole, Patrick, and Eric. This method was not conducted today, but is recommended by Louie to do on varying days or exercises. Hope all is well in Cali and wish you were here for the throw down. Train Hard, Train Smart, Train to Survive! OkieDB Out