Aug 16, 2011

081711 WEDNESDAY

General 


CGSC has generously provided funding for a number of scholarships for military members to become Level 1 CrossFit trainers. If you would like to find out more please go to the L1 scholarship process and application page. If you have questions please post to comments or email at james.davis143@us.army.mil.

Open Gym 

Skills: Practice Hand Stand Push Ups.

then ...

3 rounds for time

1000 m row/ 800m run
25 Burpees

0530 class
OHS ( 3-3-3-3-3) 
PUSH PRESS (3-3-3-3-3)

AMRAP 8MIN OF: 5X HIP BACK EXTENSION 5X DEADLIFT 225/135

18 comments:

Greg M said...

I will be at SAMS PT tomorrow, see you all on Thursday!!

scottnkelly9901 said...

IMCF Hohenfels:

Much improvement to HSPU! Nose to concrete for 5x reps (not consistent). Hair to concrete for 10x reps. All without assistance.

WOD: 20:55 w/ 800m run

kyle hogan said...

I'm a day behind right now so.....
Started with a 5k-ish run for time focused on pose & forefoot running
Form. Then executed 
5-5-5-5-5 push press
135-135-135-135-155 I probably should have started 155 sooner but still getting a "feel" for my garage. 

Kay, Mike Davis & I are trying to find an opportunity here. 2x boxes have closed up, CrossFit SolaFide just opened an they are a great box. Nothing on post.

Mike said...

23:04 with 800m run

Greg M said...

18:10 - 800m run, did this before SAMS PT. Then played ultimate football against Rich's team. Total domination of the Tarbabies.

K-State: 21
TarHeels: 5

Go WILDCATS!!!

AF HAKIM said...

Rookie mistake: did both row/run and burpees. 31:26 time...rookie gonna be hurting tomorrow.

Then played 20 minutes of ultimate football with SAMS seminar.

Kay said...

18:29 with 800m run.
Thank you Kyle; I'll send you an email.

Mac said...

15:54 with 800m run. Can we do anything about that hill leading back to the bubble on the regular run route?!? I know, I know, you go downhill before you go uphill...but it hurts!

Greg M said...

AF Hakim, taking one for the team!!!

That must have sucked big time!!!

Rich said...

16:35 RXd. Did the 800M run version of this one with the little angry red man.


I'm ignoring the football comments. (yeah, it was pretty rough)

Greg M said...

If you have not seen the P Bar MAN Test on the Crossfit Main Page, it is awesome. If Jason Kulipa cannot do it, who can????

Check it out, maybe we need to develop a MAN Test challenge.

james said...

Greg M - what about playing contact sport without protective equipment for the man test?

AF Hakim - sorry I should have made it very clear that it was run or row...

Jamie Z said...

Did the following this morning: Overhead Squats 3x 165, 3x 185, 3x 195, 3x 205
Push Press: 3x 195, 3x 205, 215 (F), 3x 205

We only did the AMRAP over 4 minutes. So as RX'd for loads 5 rounds. It was a great hamstring blast.

AF HAKIM said...

No worries James...I need to learn to read...I just got an extreme workout...didn't kill me or injure me...

james said...

.....therefore makes you stronger

John G said...

21:25

Agree with Mac on the uphill portion on the 800...felt like a had a wind sock on.

Dan said...

Went with the row - 22:33.

Alex E. said...

Went with the row 21:30