Work to heavy power clean

100 sit-ups followed by:
Front squats 3-3-3-3-3

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Angie took first place in the Lackland AirForce Base NPC annual classic over the weekend! Angie credits her win to CrossFit (CrossFit only! No bodybuilding type exercises!) and a clean diet!

Congratulations Angie!!


Cult CrossFit, Men’s Health

The Once and Future Way to Run, New York Times (Be sure to watch the video!)

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Wednesday WOD, November 16, 2011

10 thoughts on “Wednesday WOD, November 16, 2011

  • November 16, 2011 at 6:58 am

    Power clean 110 lb PR
    Front squat 135 lb PR maybe had little more in me on the squats. I guess there is always new time.

  • November 16, 2011 at 9:01 am

    The author of the article is a moron. Undoubtedly there are lots of boxes out there were some dude went to a cert, opened a gym, and is an awful and unsafe trainer. But his assumption that the two day course is all the education a typical crossfit trainer gets is laughable. Even when I worked out in my backyard I was constantly researching, learning and seeking to improve technique. Plus if you aren’t growing much as a trainer it’s likely your gym won’t either.

  • November 16, 2011 at 9:04 am

    Also how do I add a picture to my profile here?

  • November 16, 2011 at 9:10 am

    185# clean – technique is keeping me stuck here. 135# – 175# on FS. Sit ups were easy.

  • November 16, 2011 at 9:53 am

    215# Clean

    155# to 225# FS

    Good workout after Monday!

  • November 16, 2011 at 7:05 pm

    Hit my previous power clean pr at 235# then was forced to squat at 245#, decided to keep going and hit a squat clean PR at 265# an it felt like I could have done more! Really exciting!

    Then got up to 245# on the fs, failed on the third rep of 265#

  • November 16, 2011 at 7:19 pm


  • November 16, 2011 at 8:27 pm

    Cody, you Mexican Indian sonofabitch! 😉 Nice pic, Chavez.

    Did I miss something? Why the praying? Who is hurt and how?

    Clean failed well below PR.
    FS failed on 3rd rep of 205.
    Long slow road back I guess.

  • November 16, 2011 at 8:54 pm

    PR’d on Power Clean at 230#
    PR’d on Front Squat at 260# thanks to excellent coaching by Andrew. Went up 35 lbs from last PR.

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