Warm up:
200m run
Instructor led kettlebell work
3 rounds
5 ball slams
10 lunges
WOD:
21-15-9
unbroken KBS 2/1.5
unbroken WBS 20/14
Powerlifting:
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
awesome picture!
Fred!!!!!!!!!!!!!
I love this picture! 🙂
Rx’d 4:38
Cameraman has some wicked skills!
4:38? We gotta start posting a speed limit on these things or somebody is gonna get hurt.
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.
That’s horrible. I was joking obviously but you are absolutely right – safety before speed always.
That’s exactley why I use the opposing grip for TTB and knees to elbows. Awful.
Ron, the good news is your safe, bc you refuse to link anything on the pull up bar. 🙂
And now you see why – with my lack of coordination no telling what would happen to me
Great time!
Here again, you impose your will on this strength to bodyweight notion!! Great job AP.
Looking good, Fred.
Awesome picture!
5:34, Scaled to 16kg and 10# WBS.
Glad I didn’t go “commando” that day.
We can see right to your……soul, David……
Heard about the fall at Iron Tribe yesterday.
It could/can happen to any of us….
Let’s keep this family in our thoughts and prayers.
Here’s the Caring Bridge site with updates.
http://www.caringbridge.org/visit/bradhawley
Oh it’s his soul….I wondered what that was staring at me…
So sorry to hear about Brad. 🙁
Would you call that a “Wall Ball Shot???” 🙂
5:13 RX
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!
Then:
HBBS-3-3-2-2-1-1-1:
275-295-315-315lbbs-335-345(x)-325
Roughly 92% of my LBBS which is not too bad
Today’s WOD:
4:48 rx’d
looking good Fredward…not sure what your doing with you lips!
hello,
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.
thanks!
Wall Ball Shots
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!
thanks!
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!
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
A.M.
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 🙂
How’s the shoulder feel Tracey?
Getting better every day
5:57 rx’d
4:20 Rx, I’ll steal his thunder and post that Nathaniel did it in 3:29. Beast.
Thanks! Nice work yourself dude and thanks for the coaching.
Wooo hooo 1630!
Way to go guys! Didn’t check the board once all the times were posted! 4:28 rx’ed.