10 Minute Rigid Midline

  • August 26, 2013
  • By :
Our very own Tim Herd-Devlin finished in the top 50 of the spartan race out of 5000 participants a couple weeks back. At 16 years old Tim is our youngest member. He has been CrossFitting for a little over a year. I am assuming he is lapping the people behind him in the picture…haha.
Spartan Race
Shelby, Adam and Micah have formed a team, called Ninja Skillz, for the Spartan Race on the Saturday September 21st.  More info on the race here.  Sign up and join their team!  If you have any questions or need a ride up to the mountain contact [email protected]
Jo Hodge has a few spaces available in her mountain house for the entire Spartan weekend (21st and 22nd of September) in Killington. She has an excellent house with plenty of space for everyone to spread out and a soothing hot tub for your victorious return having conquered the beast. $100 for the weekend

If you are interested in staying, please contact Jo for more information [email protected]
Strength
Push-Press
3-3-3-3-3
-After each set complete 20 hollow rocks

WOD
10 minute AMRAP
10 Push-jerks (135,95)
10 Kettlebell Swings (2,1.5)

Level 2 (115,75)
Level 1 (95,55)

Cash-out
4 minute plank hold
followed by 1 minute of max sit-ups

13 Comments

  • Jacqueline Doyle

    08/28/2013 @ 4:07 pm

    Push Press 85×3, 90×2 .. pretty good for me coming off of this back injury.
    WOD: 6+10 55# 1pood
    Cash out: 31 situps… lovin that core work

  • sammy belton

    08/27/2013 @ 1:58 am

    Push Press 165
    WOD 2+8 1.5 pood L2

    Cash Out= Lower back burn. 5 minutes of Pure Hell

  • Kendra

    08/27/2013 @ 1:47 am

    Push Press: 85# (PR for x3)
    WOD: 4+13 @ 65#, 1pood
    plank hold hurt my shoulders more than anything after the strength + wod
    27 sit-ups

  • Joel

    08/27/2013 @ 1:15 am

    Push Press: 135 x 3 (PR City)
    WOD: 5 + 1 L1 w/ 1 pood
    The plank was tough….held it till 2:08. Once I took a break it was all over. I should have held it until 2:30 before going down.
    27 sit-ups.

    I am running the Beast on the 21st. See you guys up there.

  • jason barrow

    08/27/2013 @ 12:53 am

    HELL YEAH! Timmy is one of my fave members, CFS’s little brother!

    When I die I want to come back as a member of 5AM CREW.

    Everyone on my platform ate tonight. PR’s from Thomas and Steve. And a BIG PR from Joel, push pressing bodyweight+.

    Push Press: 155×3
    WOD: 3+3 Rx
    Sit-ups: 37 (Looks good but complete BS. Opposite of Wilson, used all arms. And my 4-min plank hold might as well have been a 4-min AMRAP of stopping during plank holds.)

    Any video game nerds here? Pumped some hours into Saints Row IV this weekend, most fun I’ve had in a minute.

  • JBo

    08/26/2013 @ 10:25 pm

    Before class: Tried for a set of max pull ups: Got 17 which ties my personal best. Think I’ll try this again tomorrow…
    Push Press: 135×3 (145×2) – Not my best effort. I’ve gotten 145×3 before and 155×2. I’d like to blame it on the hollow rocks between sets, but it was probably just a case of the Mondays and too much drinking over the weekend!
    WOD: 4 rounds exactly – L2 … boy was I beat after this one!
    1min sit-ups after 4min plank hold: 25 … kinda liked this cash-out!

  • nicole dholakia

    08/26/2013 @ 8:52 pm

    @ CrossFit Lighthouse in Bellmore, NY.
    Weekly Warmup: 2 rounds of

    3 Muscle Ups (Ring Row to Ring Dip)
    20 ft Handstand Walks (Handstand Holds alt touching shoulders)
    10 Box Jumps (work on rebounding)
    10 Butterfly Pull Ups (work on kipping)

    Strength: Shoulder Press 5 x 10 – 65lbs

    WOD
    21-15-9

    Squat Cleans (155/105lbs)
    Handstand Burpees
    105/handstand decent into a burpee

  • L Lebo

    08/26/2013 @ 1:34 pm

    Is anyone at CFS a professional painter? Or anyone have a good one to recommend? I’m normally in charge of these kind of things, but I’m just not feeling it @ 32 weeks pregnant. (And Dear Ol Dad has enough projects going on…). 2 ceilings & some trim.

    thanks!

  • Jason

    08/26/2013 @ 1:00 pm

    155#x3 mega-goat.
    5 rounds of 125# & 2pood.
    19 sit ups…couldn’t get the hand down on the ground before the buzzer for #20…those were ridiculous after 4 minute plank holds.
    530 HTK

  • Mark Rollins

    08/26/2013 @ 12:38 pm

    175 and 6 rounds even with 20 situps.
    The plank hold ended up being a lot harder than I thought

  • Chris Wilson

    08/26/2013 @ 12:32 pm

    145 lb. x 3; 4 rounds Rx; 2:15 on plank hold before I needed a break; 27 strict sit ups (no arm flail)

  • Marc Piccuirro

    08/26/2013 @ 11:36 am

    A weekend of vices and a Monday morning goat. Ugh not a good combo.

    185×3
    5+1
    20

  • Mike Quigley

    08/26/2013 @ 10:58 am

    185#x3
    5+5 RX. 135# got heavy fast.
    21 sit ups.
    4 minutes of plank holds felt like 4-1/2 hours. by the end I was holding for about 10-15 seconds at a time.

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