Aug 29, 2011

082811 TUESDAY

General


A reminder that applications for Level one CrossFit trainer scholarships for military members close on 01 Sep 11. Apply here.


Open Gym

Back squat

5-5-3-3-1-1

For max load.

A reminder that Wednesday's WOD will be the 31 heroes WOD. We will have to  use some substitutions to perform it. one of subsitutes is towel pull ups, see the viedo bleow to work out how and find your self a good towel.




0530 Class 

MMD #1 MMD #2 6x CBT SHUTTLE RUN

21 comments:

Dionne said...

James- is the 31Heroes WOD Wednesday or Thursday?

Noah said...

If you need some motivation, watch this gal set a world record for back squat...745 lbs.

http://www.youtube.com/watch?v=So8VWJtlP2w

Also, 31 Heroes will go on Wednesday.

james said...

sorry Dionne - i think I told Bill Thursday but then the damn SAMSTERS had our run on Thursday so we changed it.

Rich said...

That "gal" ain't natural!!

Rich said...

By the way, if anyone is interested, there is the 9/11 Memorial run in Olathe on 11 September. http://www.patriotsrun.us/

My wife's running club is going to have a group down there but anyone can register and run.

Greg M said...

I won't be in this morning, up all night with my daughter who is sick. See you all on Wednesday.

scottnkelly9901 said...

IMCF Hohenfels:

223/223/243/253/273/273
(pesky metric plates again)

Followed up with 100m farmers walk with 200lbs (10m shuttle)

Ed said...

225-245-255-265-275-295 (and a bonus -305)

Realized at 275-295 that I had plenty left. Probably should have went heavier earlier and ended up around 315 or so.

Rich said...

185, 205, 215, 215, 225, 235. Could have gone a little heavier, but I wanted to focus on good form.

Mike said...

315-315-335-355-385-405

Got to workout with one of my former Battle Captains and his wife. They're PCSing to Virginia and stopped to workout with IMCF.

Jimmy S. said...

225,225,235,240,245,260

Good day. There may be a liitle more left in the tank

james said...

subbed press

115-115-135-135-155-155(f)

then 100 DU for time 2:26 rest 2 minutes then 50 DU for time 1:06

Mac said...

Due to my laziness yesterday, I knocked out the following:

3 rds
20x wall ball shots
30x pushups (hand release)
40x abmat sit-ups
50x double unders
rest 1 min

15:15 (splits - 3:53, 4:41, 4:42)

Kay said...

115-115-125-125-145-145. I went light on the first four sets, then found my 1 rep max - a new PR for me on the back squat.

Scott said...

155
155
175
175
185
195
Focused on form and deep squat. Felt good.

Experienced first earthquake last week in C'Ville, VA--now that was interesting. Decided I probably won't be moving to CAL anytime soon. :)

Alex E. said...

165-165-185-185-205-225(f)-215

215 is a new pr for me.

April said...

95, 105, 115, 135, 155, 165, 170
Failed at 175. Twice.

Got some good pointers on control from Roger today as my squat problem is going TOO deep. I think I started a tad too light also.

D Beasley said...

225 / 225 / 245 / 250 / 260 / 265

Noah said...

165-185-195-195-185-185.

Could barely come out of the bottom of my 195s so dialed it back for the last two sets to ensure full ROM and to not get stuck.

Dan said...

frustrating morning:
185-185 (recognized horrible form, and dropped to correct it) 135-135-135-135

james said...

good work Dan - stowed the ego to do things right