Wednesday, 28 March, 2012

Posted by Mandee on March 27, 2012   |   8 Comments


5-10 Minutes of Kettlebell warm up drills




Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

A1. Shoulder Press 5 x 4-5 reps @21×1; Rest 3:00
A2. Deadlift 5 x 4-5 reps @11×1; Rest 3:00
B1. Kettlebell bottoms up 3 x 10-12 reps @20×0; Rest 1:00
B2. Barbell Good mornings 3 x 8-10 reps @2121; Rest 1:00
C. Strict Toes to Bar 3 x 10; Rest as needed in between sets.

Accommodating Resistance” with Shane Sweatt and Laura Phelps-Sweatt CrossFit Journal preview video [wmv] [mov]

8 responses to “Wednesday, 28 March, 2012”

  1. VOD:
    Whatever you do, work heartily, as for the Lord and not for men. Colossians 3:23

  2. Mandee says:

    Steve looking STRONG!!!!!

  3. Marisa says:

    Steve! This picture is so awesome!

  4. Jake Naumcheff Fan says:

    Wow, what a fabulous time with the 0700 class. Great job to everyone and thanks for the great time.

    I was able to work on two of my weakness moves while battling for TYLER.
    RXd = 14:24
    RIP Tyler and Thank You for your Service!

    Bench Press
    Build up to a 2 rep max in 10 min = 245lbs
    4 sets max reps Bench press at 225lbs = 3 reps
    4 sets max reps Bodyweight Bench Press = 185lbs = 8 reps

  5. Brady says:

    Scaled to 14 pullups (band) & pushups

    Very much a HERO WOD

  6. Jane says:

    Scaled MU to 3 the first two rounds, 2 the 3-4 rounds, and then ran out of MU. 10 MU total, but was working on a different technique for my kip. SDHP weight rx’d. Thanks Jake for the tips and it is always fun having Dennis drop in!

  7. Tracey says:

    TYLER scaled: 22:51. I got 1 muscle up first attempt:) then i did bands on a rack to focus on technique.

    afterwards, BENCH PRESS
    built up to a two rep max in 10 min.= 135#
    4 sets max reps bodyweight(75%)= 110#=8/6/8/8.

    arms are shot.

    Thank you Tyler and RIP. Bless your family.

  8. Clair says:

    TYLER scaled: 21:57, 14 Pullups and push ups and 55#SDHP. I was glad a HERO WOD fell during the week! Great coaching, Jake and a special treat to have Dennis WOD with us.
    RIP Tyler!