Wednesday, August 22, 2012

Posted by Mandee on August 21, 2012   |   17 Comments

Warm up:

4 minute row, easy pace for 30 seconds, sprint for 30 seconds

3 rounds

2 skin the cats

4 push ups

6 lunges



bench press 5 x 5

3 rounds

15 hang power cleans 135/95

15 burpees



A. 20min to work up to a 1RM weighted pull up

B. one attempt max reps strict pull ups

C. 20min to work up to a 1RM front squat

D. 3 x 10 glute-ham raises, rest 2 minutes between sets

17 responses to “Wednesday, August 22, 2012”

  1. Marisa Suarez-Stearns says:

    Karen, you look AMAZING. Strong woman!

  2. fleming says:

    Great picture karen!

  3. Mandee says:

    Love this pic Karen! You look awesome! 🙂

  4. Stacey says:

    Karen! You look like a beast, in a good way 😉
    This pic is amazing! You look great!!

  5. Robert S. says:

    My quads just got beat by a girl…. Karen is legit!

  6. AP says:

    A. 160
    B. 9:11 Scaled HPC to 125 pounds
    I suuuuuuuuuuuuuuuuuuuuucccckkkkkkkkaaaaaaaaa at hang anything.

    Karen, your pic is mean! In a most awesomest way!

  7. Clair says:

    Karen, this is an awesome picture! Your quads are killer!
    A. 70 ( Got a PR at 85#x2)
    B. 4:57 Scaled to 65#
    Great coaching by Mandee and enjoyed partnering up with sweet Patti! Have a great Wednesday everyone!

  8. Paul Pepe says:

    Great Pic Karen.

    I often talk to guys who are interested in Crossfit. I tell tham that the first thing you must get over is getting your A** kicked by a girl every time you step into the box. They usually snicker at me. Then I show them a pic of Karen, Mandee, Tracy, Jordan and Zan in action. They usually get very quiet and quickly change the subject…:-) Strong athletic Crossfit women are awesome!

  9. Marisa Suarez-Stearns says:

    A. 95
    B. 7:05 scaled to 85# because my back is STILL messed up. Boo 🙁

  10. Jane says:

    “Annie” at home- 8:16, I had nothing to anchor my feet. DU are getting better but I still donkey kick.

  11. Mandee Stearns says:

    A. 115
    B. 5:54 rx’d
    Fun time back in 0600!

  12. Daniel Stearns says:

    a. 225
    b. 5:49 rx’d

    Great coaching by the one and only Scott Rauer!!

  13. Nathaniel says:

    A. 165, 185, 185, 205×4, 205×4

    B. 5:25

  14. Josh Kennedy says:

    A: 185-205-205-205-215(x3)
    B: 9:43 (ugly)

  15. James Stranahan says:

    I had a great time at Powerlifting tonight
    Great coaching by Tye
    PR on FS 245#