Thursday – Make-up/Skill/Rest Day

If you did not complete yesterday’s deadlift strength work, that is your first priority.

Post work and results to comments.

Rob pulls 330 for max reps.

The 2010 CrossFit Games Affiliate Cup qualifers are being held at the Regionals in Logan, OH on May 7th, 8th, and 9th. Teams will consist of 3 males and 3 females – who is interested?

24 Responses to Thursday – Make-up/Skill/Rest Day

  1. Jessie Heikenfeld says:

    I might be interested but I need details.

  2. Andrea says:

    I don’t often post articles, but I found this one to be of interest. It really explains the problems with Globo Gyms, especially the cardio cardio cardio and little to no strength training. I am thankful to be doing CrossFit!

  3. megHan says:

    i’m interested in watching the nasti team kick some ass at regionals! 😉

  4. Ted says:

    I know there are other far worthier participants on the mens side, but if you need people I am interested.

  5. megHan says:

    andrea…good article!

  6. Pete says:

    I may be interested in competing. I’m planning to attend as a fan if not a participant.

  7. Melissa H says:


    Snatch work
    up to 53 (which matches my 1RM…had I known that I would have gone higher today)

  8. Cookie says:

    Recalculate bench 1 rep max 190(40#or)

    Snatch practice up to 115#

    100 pushups, 50ghdsu, 30 pullups 2 hspu

  9. Stephen says:


    Part 1.
    Hang squat snatch, build up a heavy single; 135

    rest 20 minutes

    Part 2.
    80 burpees for time; 5:27

  10. Amy TV says:

    I agree with megHan, I’ll be there in the cheering section for the CFN Team!

  11. arjuna says:

    Jessie, email me your email. i forgot yours at gym yesterday and it was gone when I went to look for it today. Here is mine

  12. arjuna says:

    OHS 115#
    5 sets of 11
    rest 90sec between sets.

    20 min later

    80 burpees for time:

  13. Brent says:

    Hill sprints on Alpine Terrace
    30 sec max dist, 4.5 min walk back down
    2 runs unweighted
    1 w 25 lb sandbag
    1 w 59 lb sandbag
    1 w 25 sandbag
    1 unweighted
    Strong headwinds (giggity)

  14. Kristin (aka Mrs. Glenn) says:

    Max shoulder press 65
    Max DL 185
    GHD + TTB as Rxd yesterday, 3 rounds
    Thanks boyz – you know who you are 😉

  15. GregH says:

    Snatch, snatch balance, ohs practice. split squats front and back for the left leg to 115×5

  16. McNaughton says:

    DL: 1x3x260, 1x3x290, 1x13x330

    2 rounds:

    10 gh raises (hands across chest)
    15 ab wheel
    30 seconds between exercises

    Rest 15 minutes

    3 rounds:

    15 unbroken pullups
    75 DUs
    15 unbroken pullups

    2 minutes between sets

    All pullups unbroken
    DUs were not…

  17. Andrew says:

    DL: 225×5, 260×5, 290×12

    On April 10, 2009 the WOD was a Crossfit Total. I had to settle for 255lbs on deadlift after failing at 275 twice. What a difference a year makes… I’m a big fat ass now but at least I’m more useful.

  18. Ted says:

    Bench 131, 152, 172(15)

    snatch practice

  19. Stephen says:

    Outstanding gains in a year, Andrew. Just imagine another 12 months…

  20. Megs T says:

    140×12 could have done more but my grip lost it!

    Then 3×10 ab wheels w 30sec rest and 3×10 toes to bar w 30 sec rest.

  21. babs says:

    1-10 hang squat snatch unbroken ladder for time (aka – “HSSULFT”)

    rest 20 min

    80 burpees for time (aka – “80 burpees for time”)

    9:57 @ 45 lbs

  22. cindy says:

    50 double-unders—a first!
    climbed the rope—a first!
    trained on pull-ups—feeling the pain

  23. Scott says:

    Did the “Alpine Death Run” with (Brent’s idea)

    .30 run up the hill– 7 times

    1st 2 runs– no sandbag
    3rd run– 40 lb sandbag
    4th run– 40 lb sandbag
    5th run– 59 lb sandbag
    last 2 runs– no sandbag– brutal brutal brutal….
    felt like my legs were carrying cement
    BUT A FUN WORKOUT (and short)

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