Another stupendous Sunday at the Barn. Sure, it was a bit chilly, but after a brief warmup your body temp is perfect and that’s not the way it feels in July. Spring and Fall outdoor workouts are the BEST.
Jeff C led us in the flex-stretchy phase of our warmup, and then went straight into the Burgener Warmup. There are 5 separate exercises in the Burgener and Jeff Made us do 10 reps of each. These hopefully got us prepared for what is to follow.
"Skinny Isabel" Regular Isabel is 30 Power Snatches (135/95). Our version today calls for using lighter weights. It doesn’t have to be done unbroken without taking your hands off the bar, but close to it. Coach recommended using no more than 95 lbs, and doing ‘Skinny Isabel" in under 5 minutes.
Listed by weight on the barbell:
[95 lbs]: Jeff C-3:24 [75 lbs]: Ed-2:53 Coach-3:40 [65 lbs]: Herb-2:14 Frank-3:30 Lew-4:00 Hunter-7:30 [55 lbs]: Tom-3:00 Julia-4:10 [45 lbs]: Dyer-2:40 Rodney-2:55 [35 lbs]: Alicia-2:45 Colleen-3:29 Robin-3:59 [22 lbs]: Sue-2:15 Linda-2:43 Sandy-3:21 [18 lbs]: Crystal-3:49
Deadlifting “Manion” Everything is the same as the regular “Manion” except Coach swapped out Deadlifts for the Squats. 7 rounds.
- 29 Deadlifts (135/95)
- Run 400m or Row 500m
Jeff C-28:20 Stacy-29:19 Clyde-29:24 Todd-29:35 Lew-29:40 Julia-30:00 Herb-31:49 Alicia-32:40 Ed-32:51 Frank-38:20 Tom-40:43
Scalers and Slugs:
Rodney-25:50 Sue-25:55 Linda-29:34 Robin-35:00 Dyer-35:05 Colleen-36:50 Ned-37:00 (squated) Coach-37:57 (Deadlifts went to Push-Presses when a hammie started hurting) Hunter-40:05 Sandy-43:59 Krystal-52:05 Jessica and Manny did a lot of work but get no credit ‘cause they failed to post.
Buy-Out: 100 Perfect Airsquats
Sometimes it’s a real power-trip being a CrossFit box owner/Coach. A sadistic Coach can put the most ridiculous, tortuous, nearly impossible WOD on the whiteboard, and experienced CrossFitters feel obliged to knock it out without a whimper of complaint. A case to this point is todays’ little “Manion” variant which included 1 3/4 miles of Running or 3500m of Rowing, plus 7 rounds of 29 Deadlifts equaling 203 reps and using 135 lbs totaling 27,400 pounds of lifting.
Tuesday and Thursday this week at 4 PM.