Wednesday, 4 January, 2012

Posted by Mandee on January 3, 2012   |   16 Comments


Row 500m then:

2 rounds

10 partner wall ball sit ups (5 each)

3 muscle up transitions (other partner does HS hold then switch)



For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31,Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.



A. Power clean- Find a 1RM; Rest as needed between efforts

B. Close Grip Bench Press- Find a 1RM; Rest as needed between efforts

C. Close Grip Bench Press 85% 1RM x 1 set AMRAP @30×0;


CrossFit After Professional Baseball: Finding That Competitive Outlet“, with David and Jason Benham, CrossFit Journal preview video [wmv] [mov]

Mel Ockerby’s 2:38 “Fran” at the 2011 Reebok CrossFit Games – video [wmv] [mov]

16 responses to “Wednesday, 4 January, 2012”

  1. stacey says:

    looking good, girl!!!

  2. AP says:

    Rx’d 22:??

    Stopped with 4 MUs left. Frustrating, sorry for the outbursts to those around me. If you got MUs, practice them… Had to stop before I shredded my shoulder. Thanks Tracey for the mental cues.

  3. Dennis says:

    Wow this WOD takes a little zap out of the kip from the GHD sit-up saturation. Gotta love CrossFit and CFHSV.

    3 RM Deadlift
    EMOTM 3 reps Power Clean 175
    CFHSV WOD GHD sit-up and Muscle ups = 6:56 as RXd
    Was only linking 2 MUs at a time.

    Train Hard, Train Smart, Train to Survive! OkieDB Out

  4. Larry Lowe says:

    9:02 RX

    Left bicep tendon in the elbow is a little sore.

  5. Mandee Miller says:

    rx’d, stopped at 19 minutes but had 3 muscle ups to go
    After multiple fails and a lot of blood I decided to call it a day 🙂

  6. Clair says:

    23:12 with MU transitions. Thank you Tracey for the coaching! My goal is to have a MU by the end of February or latest 1st of March. March will mark 1 year at CFHSV. Great morning!!!

  7. Robert S. says:

    For those of you that don’t already know, Steve Price was recently selected for promotion to the rank of Captain with Huntsville Fire/Rescue. This is a huge step in a firefighter’s career and requires a great deal of trust and respect from both superiors and subordinates. Captain Price will be asked to make very tough decisions on a daily basis and deserves a hardy congratulations from us all. So, the next time you see Steve please show him some CFHSV love!

  8. David says:

    Congratulations Steve!
    I’ll be mountain biking today for my workout. See yall tomorrow, 4:30.

  9. Ron Wood says:

    17:20 rx’d

    Congrats to Captain Price

  10. James Stranahan says:

    Congratulations Steve!

  11. Mac says:

    24:01 Rx but stopped short as i could not get the last Muscle Up. 🙁

    Congrats Steve!!

  12. Josh Kennedy says:

    Working 3:1 false-grip strict ring-to-chest pullups and rign dips as sub for MU. GHD as Rx’ed. 17:08 total. Working OHS squat after, got up to a 5rep set at 165#

  13. Will Blankenship says:

    19:51 scaled

    Damn you, muscle-ups

  14. Ben Jarrell says:

    Congrats Steve!

  15. Pick it up-Put it down says:

    Came to open gym today to work on Power Clean and Jerk.
    135 warmup
    225 x 6
    245 x 1
    255 x 1
    265 x 1
    275 FAIL

    Thanks for the running form drills from Josh.. I will be doing them daily.

  16. Justin says:

    10:50 rx’d
    100 pistols afterwards in 4:15