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Daily Workout 3.6.13

6
Mar

Happy birthday, Colleen! Photo by Chris Plentus.

Strength

Push Press: 4×8, progressive.

Metcon

12-9-6-3 rep rounds of:

Power Snatch (95/65)
Burpees

Post results to Wodify.

WOD 13.1 of the CrossFit Games Open will be announced TONIGHT at 8PM EST, and all CFDV classes will be doing this WOD on Friday! Don’t miss the LIVE workout announcement and subsequent competition between Scott Panchik and Dan Bailey, streaming on the CrossFit Games site from CrossFit Vitality in Concord, N.C. For more information on the live WOD announcements, click here

Comments

  • March 5, 2013

    Killer “I Dream of Jeannie” pose, Coll! ;)

  • Jodi
    March 5, 2013

    Happy birthday coll!!! Hope you have a great day!!!!

  • Tara
    March 6, 2013

    Happy Birthday Colleen, I hope you have a great day!!

  • Jacki
    March 6, 2013

    Happy Birthday Col!!! :)

  • Sheldon
    March 6, 2013

    Happy Birthday to one of the most ridiculous athletes I’ve ever known!

  • bobby
    March 6, 2013

    8 is a sh*# pile of reps. Did 75% of my 3 rep max and definitely could have done 80% and maybe even 85%………if you are looking for a gauge.

    Happy Birthday Colleen, for as long as I live I will have an image of your walking hand-stand WOD in my head. Most amazing routine I have ever seen (and I have been to Cirque 5 times)!!!!!

  • Angela
    March 6, 2013

    Coll…your bday! Hell yeah!

    Today I did the CrossFit version of spa day. I treated myself to some conservative loading and felt great. Worked up to 65# on the push press and used 50# for the snatch in the metcon. I really enjoyed working on my form for the snatch and using a weight that allowed me to complete my sets more or less unbroken.

    My thought for the day: be smart and methodical about scaling. Write your numbers down. Add a little more weight next time. Add a few more reps next time. Squat a little deeper next time. Hold that hand stand for 10 more seconds next time. Scaling does not mean progression unless you do it mindfully. XO

  • KB
    March 6, 2013

    Strength: Push Press – 125×8 (65/85/105/125)(took bar from ground; strung all reps together, no pause in rack position)
    Metcon: 3:55 rx
    Ca$h Out: Double Unders – 94 unbroken (still haven’t hit 100 yet :-/ )

  • KB
    March 6, 2013

    Ca$h Out #2: Freddy’s – Double Steakburger California Style

  • Sheldon
    March 6, 2013

    KB, what was your time on Ca$h Out #2?!

  • KB
    March 6, 2013

    I didn’t go HAM…paced it…wasn’t watching the clock

  • Lori Hurd
    March 6, 2013

    Happy Birthday, Colleen!

  • kristyn
    March 6, 2013

    Happy Birthday Colleen!

  • Jason
    March 6, 2013

    happy birthday fellow to colleen, my fellow aston alumni!

  • Andrew
    March 6, 2013

    Happy Birthday Col!!!

  • Diana
    March 6, 2013

    Happy birthday Colleen! I was going to say YMCA but I think PK has it right with I Dream of Jeannie.

  • Jason
    March 6, 2013

    Man my first sentence sounds all drunk!

  • Helen
    March 6, 2013

    OK…it’s gonna be a long road back, but it’s a start!

    Push Press: 45, 50, 55×6, 60×3
    Metcon: 6:20 with 45lbs for the Power Snatch

    Thanks to everyone for the warm welcome back…much appreciated!

    HBD Col!!

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