Wednesday, August 29, 2012

Posted by Mandee on August 28, 2012   |   34 Comments

Warm up:

200m run

Instructor led kettlebell work

3 rounds

5 ball slams

10 lunges




unbroken KBS 2/1.5

unbroken WBS 20/14



3 x 5 bench press @ 85% 1 RM, rest 3 min

3 x 5 clean @ 85% 1 RM, rest 3 minutes

3 x 10 reverse hypers, rest 30 seconds

3 x 15 GHD sit ups, rest 30 seconds



34 responses to “Wednesday, August 29, 2012”

  1. Mac says:

    awesome picture!

  2. Tracey says:


  3. Mandee says:

    I love this picture! 🙂

  4. AP says:

    Rx’d 4:38

    Cameraman has some wicked skills!

    • Nathaniel says:

      4:38? We gotta start posting a speed limit on these things or somebody is gonna get hurt.

      • Ron Wood says:

        I talked with my buddy in CrossFit in Bham yesterday and his friend was racing through toes to bar for the fastest time and lost his grip due to sweaty hands. He’s in ICU and may not make it. Again Faster isn’t always better. I will be going slower than I already go – if that’s possible.

    • Balls and Bells! says:

      Great time!

    • steve price says:

      Here again, you impose your will on this strength to bodyweight notion!! Great job AP.

  5. Slade says:

    Looking good, Fred.

  6. Clair says:

    Awesome picture!
    5:34, Scaled to 16kg and 10# WBS.

  7. David M. says:

    Glad I didn’t go “commando” that day.

  8. Robert S. says:

    Strength Work:

    Squat Snatch
    10 minutes to build to a heavy single:
    155. Caught 165 twice, but lost it forward. Thanks to Tracey for the coaching!

    Roughly 92% of my LBBS which is not too bad

    Today’s WOD:
    4:48 rx’d

  9. Teresa says:

    looking good Fredward…not sure what your doing with you lips!

  10. scott ohanian says:

    i’m a new member here at crossfit huntsville.
    unfortunately, i just got stuck with a school meeting and i’m going to miss class tonight. i plan on doing the WOD at my local gym, if possible, ..but what is a WBS ? it’s not on the crossfit.com’s acronym list.
    any help is appreciated.

    • Lost in the Woods says:

      Wall Ball Shots

    • Nathaniel says:

      If you have never done a Wall Ball Shot :

      1 – Stand with ball in rack or front squat position facing a wall with feet roughly 8-12 inches from wall.

      2 – Preform an air squat with the ball in the rack position.

      3 – Stand out of the squat position with explosive force into a slight jump and at the same time toss the ball up and into the wall.

      4 – CATCH THE BALL! Repeat again and again. Enjoy!

  11. Balls and Bells! says:

    4:42 Rx’d

    I liked the threat of having to start the count over if you dropped the ball or stopped moving. Great motivation to push through!

  12. Fred says:

    Thank you Teresa! That’s a brand new CF lifting strategy. Biting your lips real hard gets the adrenaline up and it guarantees a 10 pound PR! ha

  13. Tracey says:

    dynamic effort jerks 8×3
    bench press 10×1
    kept these lighter and focused on speed, due to the shoulder soreness from yesterday.

    Then, TODAYS WOD= 5:00 as rx’d

    THEN followed up with a fantastic massage at Terrame’!!! Our new member, Cynthia Park is a massage therapist there. She is really good! So get your broken bodies over there 🙂

  14. steve price says:

    5:57 rx’d

  15. David Mc. says:

    4:20 Rx, I’ll steal his thunder and post that Nathaniel did it in 3:29. Beast.