Monday 21 June

Jordan overhead squatting

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

“Benching With Louie: Part 2” with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

“On the Growth of the Games” with Brett Marshall – video [wmv] [mov]

Workout demo from the Vault (March ’07) – video [wmv] [mov]

26 thoughts on “Monday 21 June

  1. Time: 15:00 Rx

    Burpess were the limiting factor on this one. The overhead lunge gave me some nice strawberries on my knees from doing them in the parking lot.

    Did 3×5 of press afterwards at 80 lb.

    The later classes should enjoy the lunges outside today, even at 6am it was still warm and muggy, gotta love the humidity.

    Nice work from everyone this morning pushing it even at the end, some people were gunning for the ones ahead of them.

  2. Fun class this morning. Congrats to all those who are moving up in the scaling level they choose. Greg set a pretty good standard for the rest of the classes with 14:xx Rx’d. After class I did some morning strength work, alternating movements
    Hang Power Clean
    Bent Over Row

    Loads for both were 175-190-200-210-215. Failed on last rep of HPC at 215. Haven’t done HPCs in a long time, and I think 190 was my old 1RM.

  3. 14:40 rx’d.

    The burpees and overhead load weren’t bad, it was the nicely scraped knees on the concrete that gave this workout that little something extra.

  4. 21:55 rx’d. Thanks to Stephen for cheering me on throught those burpees, and the whole morning class for the encouragement at the end. I <3 the morning group.

  5. This is the first time I did gold πŸ™‚ 21:42 i think. My arms and legs were so tired from yesterday, but I managed to make it through. It just took me longer. Thanks for the cheering- I feel very supported!! Great job, everyone!

  6. 14:37 not as bad as I thought. I am debating a 5K row soon. Perhaps tonight if it won’t get in the way. Morning crowd rocked as usual.

    1. Greg, you are welcome to row tonight. We can stick you in a corner somewhere and you won’t be in the way.

  7. 10:14 Rx’d

    Yes, I kept my word and did it all outside with the exception of the last set of burpees so I could get my time.

  8. Did my first Rx tonight (with exception of running days)…with a time of 15:12. My goal was to keep up with Brittany…who is pretty much a rockstar!!!!

  9. 12:26 rx’d

    My goal was sub 12, so I’m happy with this since its pretty close. Holding the bar overhead is what gassed me out the most. Legs were fine, arms got tired. Did this outside with Jeff, David, and Eric. You guys motivate me. Was fun watching the girls kill this wod too.

  10. 20some minutes rx’d. Don’t remembe my exact time. Christina you are awesome! Couldn’t have made it thru this wod without your encouragement!

  11. 20some minutes rx’d. Don’t remember my exact time. Christina you are awesome! Couldn’t have made it thru this wod without your encouragement!

  12. 12:45 Rx’d

    Did it outside with Jeff, David, Daniel, and Eric(I think that was me) which really motivated me to keep moving.

    1. Whoops, sorry man, I swear I know your name. Don’t know why I typed Eric. Guess I worked out a little too hard.

  13. I too did this one outside. I won’t ask you guys to do anything I’m not willing to do myself. 10:35 Rx’d. Wasn’t able to catch David, who made his time by staying on the overhead walking lunges while I rested. Was also trying to stay ahead of Daniel and Ryan. You guys didn’t cut me any slack today.

    1. Clarification: I was chasing you until the 4th round (I think). The only reason I finished as well as I did was because I was working with three damn good athletes (Jeff, Daniel, and Ryan). Thanks for pushing me.

  14. 21:21 rx’d this was down right rough for me πŸ™‚ thanks to all the support guys… I could not have done it without you all. It is so strange but as soon as I wanted to rest or just plan stop I would here “come on Christina” from some in the distance… it is the friends/family that keeps me motivated and able to push forward thank you all! Yaneth you are welcome you know I have always got your back — I knew exactly how you felt on this one πŸ™‚ great job to everyone who finished this one!

  15. 12:11 Rx
    Zan beat me my about 30sec or so. She did it outside too! No thanks. My legs were on fire during this WOD. I think yesterday took more out of me than I thought. Tomorrow looks like another awesome Hero WOD! I’m excited!!

    Zan and I both PRd on pull-ups too. I made it to 30 and Zan got 16.

  16. Forgot to mention yesterday that Melissa F. beat her PR for consistent pullups. She did 13 in a row. Aaaand she did it after yesterdays WOD. She is supergirl.

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