This past weekend Randy, Corey & I attended a CrossFit Strongman certification at CrossFit Stacked in Johnson City. We had a lot of fun gaining exposure to various Strongman movements. Check out Randy during a tabata stones interval above. We look forward to introducing some of these concepts to CFA and the greater Asheville fitness community in 2013!
Strength/Skill Development
A1. Sumo deadlift @ 2111; 6-9 x 4
A2. Ring Push-ups @ 10×0; AMRAP-2 x 3
B. 1 arm DB walking lunge x 20 steps. Rest 1 min x 3
WOD
Complete 3 rounds of:
16 Renegade row (8/arm)
300m run
for time.
Post best SDL x 9, total push-ups, best DB load x 20 & overall time.
Name DL Pu Time Slmr MM
John F 245 50 9:25 30 35
Denise 175 – 10:15 20 30
Jeff 285 36 10:07 20 25
Susie 175 12 9:36 20 20
Ward 225 41 9:58 20 30
Katie B 195 20 11:15 25 20
Eva 165 29 11:10 20 20
Rustan 285 38 7:51 30 30
Tom 305×7 45 9:45 30 35
Erin 235 40 8:04 30 35
Dan F 275 53 12:10 40 30
Roderick 315 45 9:15 30
Jen 145 25 9:43 20 20
John K 185 47 10:03 20 25
Peter 155 30 9:05 25 20
Mark 145 30 9:17 30 20
Phil B 185 25 9:46 25 25
Corey W 265 60 10:12 20 35
Shilpa 135 20 10:21 10 30(KBS)
Jana 135 6 10:47 20 15
Jesse 245 39 9:23 30 25
Robert K 215 30 9:10 30 30
Phil K 175 30 10:08 30 30
Sam 180 26 10:13 20 20
Tina 145×9 32 11:02 20 20
Joel 285 38 9:14 30 35
Ginna 155 ? 7:58 20 15
Beth 155 18 11:22 20 15
Jamie C 255 30 10:57 30 35
Kirk 185 30 11:20 25 25
EDz 275 36 11:00 30 35
Shankle 155 9 9:15 20 20
Simmerson 275×6 37 11:10 30 30
Brooke 195 ? 14:46 15 20
Ashton 115 26 12:30 10 10