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Wednesday, 27 July, 2011

Posted by Mandee on July 26, 2011   |   16 Comments

Warm-up:

400m run followed by 10 minutes of kipping practice

 

Workout:

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

 

Cool-down:

Partner heelcords!

 

Powerlifting:

3 x 3 Wall Walks

5 x 5 GHD med-ball throws

 

Max Effort Push-press

 

3 x 10 kettlebell bottoms up

2 x 15 Face-pulls

3 x max rep strict dumbbell press

 

“Can’t Quit, Not Acceptable” with Kristan Clever by Rogue Fitness – video [wmv] [mov]

Running Drills: Part 5” with Brian MacKenzie by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

 

REMINDER: CrossFit Games Viewing Party is this Friday night at 6:00 P.M. at the Rauer’s house. If you plan to come either RSVP through the website or through the sign in sheet at the gym. Protein will be provided but please bring a side dish if you plan to attend.

16 responses to “Wednesday, 27 July, 2011”

  1. Greg "Rojo" Scarpa says:

    Oooh facepulls! Really good for external rotators, scapula, upper back, and traps.

  2. so like a pimp I'm pimpin'; I got a boat to eat shrimp in; Nothing wrong with my leg just B-boy limpin' says:

    Rx’d
    9:32 PR by over 3 mins

    Tried to keep track of my splits. First 400 was 1:09, then watch got twisted and missed the lap button.
    Solid work from 0600 this morning!

  3. Tasha W says:

    Thank you to EVERYONE who signed up to take a meal to the Jarretts!!! Amanda’s mom will be here within the next 3 weeks to stay with them for a bit, so we ended up moving the date back so that August 24th is the last day we will deliver a meal. There is only have ONE date left on the schedule. I am humbled by you guys’ generosity & love the way we’re all taking care of each other. Thanks again!!

    If you want to sign up for the last available date, the link is below.

    http://www.TakeThemAMeal.com/meals.php?t=PFJW9789

    Recipient Last Name: Jarrett
    Password: 321

    • Tasha W says:

      Oops – I realize there’s an error up there. That should say, “There is only ONE date left on the schedule.” 🙂 I’m so pumped about Helen AND the fact that today is my last day of work before I’m off for 13 days that I’m just all over the place!

  4. Tye says:

    7:57 RX’d, pr by 7s.

    I snatched all the swings, and by the last round of pullups had nothing left. Started the pullups at 7:25 and they took 32s, that shouldn’t have been the case. Next time.

    • JM says:

      Fast…nice

      • Tye says:

        Josh, I can’t access FB while at work, but I saw your message.

        The snatch is faster, but it’ll fatigue your arms and take more of a toll on your pullups. Pretty much just something you need to feel out and try both ways to see what works best for you.

        My main reason for snatching is to just get accustomed to doing it that way because it’s easier to keep the bell straight at the top, and that will always be a sticking point with judging.

  5. Jane says:

    Yay for Yoga! If you haven’t had a chance to go yet, you should. It is great and everyone needs to try it out!

    14:32 Rx’d

  6. Josh Kennedy says:

    11:03, PR for me, first time Rx.

  7. Kerri says:

    15:11 rx’ed

  8. JM says:

    9:19……running – not good

  9. Tasha W says:

    Oh, Helen…. I was so excited to see you and you b%th slapped me. I was easily looking at a sub 15 and with 4 pullups left, rip rip riiippppp… Blood all over the bar. Thank you to Kerri and Tracey. With you guys pushing me, I was able to do those last 4 pullups. It took forever and I almost started crying, but I finished. 🙁 Rx’d, 17:43. WAY off my PR. Until next time, Helen.