Here’s our training plan for the next 8 weeks.  Get excited!

Happy Birthday to our own M1!

Awesome job to Matt & Roger (4th place), Misty & D$ (2nd place), and Kim and her friend Ashley (1st place) for their work at Sunday’s competition at CrossFit Invoke!


WOD 04 15 13

A. Back Squat (read the link above to learn more)

B. Glue Ham Raise 3×10.  Add weight/resistance as needed.

C. 12 min AMRAP:

60 sec pronated grip hang from bar, feet fully suspended *

15 wallballs (20/14)

*Each time you drop from pullup bar, perform 5 burpees

Post times, loads, and comments.

Rae Hang from bar

04 15 13
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17 thoughts on “04 15 13

  • 04 14 2013 at 10:15 pm

    Advanced version:
    Wear a (24 lb weight vest). Each time you drop from the bar pullup bar, your penalty is a double handed farmers carry with (70/53) in each hand to the end of the gym and back.

  • 04 15 2013 at 6:31 am

    I am excited!

    • 04 17 2013 at 10:42 am

      What would we do without Phil??? Life would be so sad and GIF-less!

  • 04 15 2013 at 7:42 am

    A: 155 (225 max)
    B: not fun
    C: 4 rounds + :35

  • 04 15 2013 at 9:29 am

    Congrats to RTP athletes – way to represent…

  • 04 15 2013 at 9:55 am

    A: 145 (max?)
    B: amazing.
    C: 5 round and 68 through round 6 (no burpees)

    I think my forearms could out squat my thighs….

  • 04 15 2013 at 1:46 pm

    Hey guys! Anyone interested in some sweeeeet Carolina Phoenix season tickets? $25.00 each. Home games are 5/4, 5/18, 6/15, 6/22.. I’m selling them to raise money for the season- games in DC, TN, GA, Montreal, Texas, etc.. this year. Normal admission is $10.00 so it’s kind of a good deal.. Hit me up! Thanks!!

    • 04 15 2013 at 10:45 pm

      Murph, hook me up.

      • 04 16 2013 at 2:11 pm

        Thanks guys! You’re the best! I’ll have them whenever you’re ready.

  • 04 15 2013 at 10:48 pm

    Squatted and GHR’d in the AM and did C after class.
    A. 205 felt slightly heavy, but legs are still feeling like jello after the weekend spent squatting and the like at a USAW certification.
    B. done with purple band
    C. Did a bastardized advanced version (no weight vest but KB farmers carry) and 12 ft wallballs. 5+16

  • 04 15 2013 at 10:49 pm

    Already looking forward to squat session #2 of the week!

  • 04 15 2013 at 10:52 pm

    And shout out to David since I saw that he put up 305 on his back squat (which was a goal from Jan?) this past Sunday!! Nicely done “Mad Dog”!

    • 04 16 2013 at 5:22 pm

      Thanks! Almost hit 310 but didn’t get to depth. Next time. 🙂

  • 04 15 2013 at 11:15 pm

    This whole scheme was a “yuck” fest.
    A. 107#. Mentally yuck.
    B. Check. Do I need to explain the yuck factor here?
    C. 3+62. Kim and I have our theories as to why, but I haven’t felt like I was going to throw up and pass out this bad since my early Crossfit days!! There was one point where I didn’t think I was going to be able to continue. Glad I started breaking up the holds; otherwise I might have ended up eating the mat. i was seriously that close! Total yuck.

  • 04 16 2013 at 9:43 pm

    Worked out at a different gym in Winston-Salem. Felt deeply homesick again.
    Did squats in sets of ten (because that’s what they had programmed). Worked up to 205, but I think I’ll do a slightly lower weight later this week since 10 was a lot like hell.

  • 04 17 2013 at 10:54 am

    Happy belated B-Day Maggie!

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