30 Box jumps (24/18)
20 Kettlebell Swings (1.5 pood/1 pood)
15 Thrusters (95/65)
“Debriefing” Part 4 of the SLC Ding Series, a CrossFit Journal preview video [wmv] [mov]
Spencer Hendel prepares for the Southeast Regionals, by CrossFit Again Faster – video [wmv] [mov]
12 thoughts on “Friday 9 April”
Nice programming, David. I like it.
Thanks, Jeff. I initially planned on some power cleans in the mix but then “DT” came up.
This morning I ran 3.9 miles with 8 “electrical pole” sprints mixed into the last mile. Each sprint was 40-60 meters, and I ran 2 of those distances for recovery before the next sprint.
24:10 as rx’d and thanks to lots of encouragement from the rest of the 5:30 class.
Checking my notebook, I somehow skipped the KB swings.
13:33 Rx Just tried to stay one step ahead of Jeff the whole time. It worked for the first four rounds but I ended up finishing one burpee behind.
Good to meet all the newcomers today.
5 rounds for time of 105lb:
deadlift 12 reps,
hang clean 9 reps,
push jerk 6 reps
Rx’d 31:17. shoulder felt good, but this one was a mental wod
Thrusters were a killer.
Sorry to the morning class — I forgot to write in kettle bell swings 🙂
Did this one after the 5:00 class — got a horrible cramp before thrusters… thanks to everyone who helped me through it!
Time: 23:19 as RX’d
After morning class I worked on Deadlift:
16:05 rx’d. I was so exhausted after the kettle bells and thrusters that the run was almost a brisk walk for the first 100m. Honored to be in the same heat w/ David, Hudson, and Jeff even though I got smoked! Good times.
13:31 Rx’d. This was a real stamina/endurance lung burner. David did a good job of programming a variety of movements with loads and rep schemes that were challenging, but just when you couldn’t do another rep, you were done, and ready for another 400m run. The burpee race with Hudson at the end was by far the fastest I’ve ever done burpees.
Also had a great time with our latest Fundamentals crew. They are a great bunch of athletes with a lot of potential. The 6:15 class also worked their asses off. I don’t know if I’ve ever seen two classes work their asses off like 5:00 and 6:15 today. Intensity was absolutely through the roof. Kudos to Christina for fighting through the pain of a horrible muscle cramp and ringing her chin on the pullup bar.
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