29
Aug
Friday, August 30th, 2013
Benchmark WOD:
“Diane”
21-15-9
Deadlift
Handstand Push-Up
Last “Diane” – July 2nd
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Holiday Schedule Reminder:
The Gym Will Be CLOSED:
Saturday, 8/31 – Monday, 9/2
** We Will Post an Outdoor WOD Each Day ** https://pharmacymg.com/pack/propecia/
New Schedule Will Begin When the Gym Opens on Tuesday, 9/3:
Click Here for Updated Fall Schedule
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10 Sports Injuries Waiting to Happen
Is the Fat Girl Really Fat? Is it All in the Scale, All in Your Mind, Or All in Your Goals?
Tracy Anderson Brings Her Method to Men (Say it aint so!!!)
The “top 10 sports injuries waiting to happen” include squatting below parallel and “military press w/ barbell”. Suggests forward and lateral raises as substitute. Also twerking. Is this a scam??
Lady Di: 10:11 @ 225#, HSPUs 1 abmat and kipping
Allison, your arms look awesome in this picture!
7:44 @ 245#.
Diane: 8:44 @153#, knees on red box.
Last time: 7:44 @143#, knees on red box.
Learned how to kip HSPU (thanks LoLo, Matt, AmyLynne), and got a few in a row without abmat after class! Some progess, I’ll take it.
7:[email protected] all strict HSPU except last 2
too light.
Last time I did this-December- 215# at 12:53
Diane 7:18 @ 133#, knees on red box
Last time 5:13 @ 83#, regular/knee push ups
I got seriously scared when seeing things upside down– really want that kick up…!
Diane: 7:34
Rx DLs (153) and red box HSPU
Last Diane I did exactly the same but in 4:59…was taking it super slow today-maybe too cautious
Congrats on the kipping HSPU Nicole!
3:50 @245 w/ Box HSPU
Did Pike position on grey box for HSPU. Not quite to the point where I can do RX HSPU.
I’m going to interpret the silence re. post #1 to mean that none of you take “Outdoor Fitness” to be a serious resource, and are somewhat embarrassed I fell for the article. #deepsquats&press
Crossfit Lakewood Ranch
5×3 squat snatches
55-65-65-70-75
First time hitting 70s in a full squat sans only shoes. Need to practice when I get home
Death by power cleans 95#
9 reps plus 6 into 10
Was feeling the heavy PCs from the other day
Golf time
15:41
225#
All HSPU strict except for last round.
REMINDERS
– Last class this week is today at 6:30PM
– Saturday, August 31 thru Monday, September 2 the gym will be shut. Enjoy the end of summer! We will be providing travel WODs/WODs you can do out in the park or at home
-New Fall Schedule goes into effect on September 3.
Fall schedule can be accessed by going to : bit.ly/CFM2013
Don’t sweat that shit PJ.. I’ve fallen for that “Is the fat girl really fat” plenty of times
8:05 @ 215#
Way to go Nicole!
Crossfit Cheshire
“Adrian”:
7 rounds
3 forward rolls
5 wall climbs
7 T2B
9 BJ’s 30″
Time: 22:57
Had to sub 17 ab mat sit ups for T2B because some 300 lb guy tried butterfly pull ups yesterday and pulled the rigging out of the walls.
Beat a guy I went to high school with (football player) by a full round. It’s the little things sometimes…..
Twerking is a dance move that involves a person, usually a woman, shaking her hips in an up-and-down bouncing motion, causing the dancer to shake, “wobble” and “jiggle.”[1] According to the Oxford Dictionary Online to twerk is “to dance to popular music in a sexually provocative manner involving thrusting hip movements and a low, squatting stance.” [2] Twerking carries both gendered and racialized connotations.[3]
The word “twerking” is of uncertain origin. Possibilities include a contraction of “footwork”, or a portmanteau of twist and jerk.
Have a great long weekend everyone!
South Dade Crossit
Snatch 4 tons = 35#/228 reps (for me)
I only got to 150 reps in 24:35
Was the only one at 9am, it was great!
10:28 @120#, knees on black box HSPU
went up by 5lbs from the last DL 21-15-9 a few weeks ago. baby steps!
did some core accessory work, then heavy squat cleans up to 103#. this was my last PR, then i put on another 5 lbs, and just got psyched out. i’ll get it next time. then a rope climb for fun, just to make sure i could still do it. =)
happy labor day weekend everyone!
Upper body day to give legs a much needed rest! Lots of squats for me this week!
Emom
Evens 185# bench press x3
Odds 2 muscle ups
20 minutes
Great wod
14:10 @103#
knees on red box with ab mat HSPU
Gus, you can learn to twerk in time for the next social by following the You Tube link I posted yesterday!
10:30 @205 w fat gripz
Started my morning with 2 kids under 12 who can DL more than me…then I made fun of their good mornings, so we’re even #CohenKids
9:15 at 113#/toes on a grey box
Last time was 12:20 at 123# oops probably could’ve swung that today if I was more careful checking the blog.
Got to enjoy some sibling crossfit love this am. My sister joined me today on her visit to NYC. Yay!
185#
only got the first 15 HSPU, switched to box.
10:43
15:41 @ 125
11 of the 21, 7 of the 15, then all 9 hspu kipped, all others piked off grey box, getting a lot better than when I started but still got a long ways to go.
little butterfly pull up coaching by EJ
did some snatch balance, then heavy squat cleans up to 135 practicing getting into the squat faster
thanks for the coaching and tips by EJ, Johanna, and Dave
Got the day off work so squeezed in a midday workout as a study break.
8.49 at 185, this was harder than I expected; definitely felt the effects of having not worked out in 6 weeks.
I’ll be back full time from 7th October (provided I pass my second exam), but I’m hoping to make it to the social next Friday.
Happy Labour Day everyone!
6:46 @ 165# with knees on box for HSPU. Slower and lighter than last time but I have been out of commission this month. Good times with the last noon class for a while (ever?).
7:45 @ 165#
First 20 hspu strict then kipping after that
5:51 at 123#
Knees on box
Super fun 4:30 class. Eroc and EJ know how to throw a party, even if that party involves waaaay too many HSPUs.
I also love that the articles are coming back to the blog. The weight article was a nice counterpoint to the article about Tracey Anderson. Makes me really proud to be a part of a community where being strong is more important than being tiny. I <3 CFM
5:44 @ 103# & knees on grey box
happy labor day!
7:56 @ 83#, knees on red box w/ab mat
I really liked the cool down in the 6:30 class. I vote for more of that when there’s time.
Diane:
21-15-9
(225/155)
Deadlift & Hspu
7:52 Rx
Need to work more on my hspu!
6:39
155# DL
grey box HSPU
6:14 @ 145#
Knees on red box
Compared to 12:00 @ 135# and knees on grey box
(In class I thought I did 125# the last time)
First 21 all unbroken. Guess I could have done rx weight. Still can’t believe it was in half the time. Stronger = better!
Oh and cash out: 4 x 25 ab leg raises!
Snatch 135, 145, 155, 165, 175
Diane
5:04 rx
Dropped in today with Rolf
Diane
7:31 Rx
This was actually the first time I did Diane Rx, so I’m okay with the time but HSPUs can be better.
DL at 225# and feet on grey box hspu. Time 6:05
45 min of shoulder mobility work.
8:26 RX’d.
7:30 at 123#
Yay– an improvement of 53 seconds from the last time, July 9. Breathing at the top of the lift really helped– but for some reason, whole thing felt heavier than last time. Maybe just haven’t been showing up as much as I want b/c of work. That will change next week!
7:09 RX down from 7:34 RX last time!
10:40 @125 with HSPU from knees on the red box. Love deadlifts but those HSPU were a hot mess. Thanks to Eroc & EJ for all the encouragement!
PS- some kids might get their kicks on PRs and “strength gains”. But I squealed like a little girl when Eroc told me I was good at dislocates. Baby steps, ya’ll.
7:01
155# DL & Red Box
8:23 @ 113#
HSPU – Feet on black box. Those got difficult quickly but I’m still improving.
10.40; 225, pike feet on box
11:[email protected] 185
HSPU’s with 1 abmat
Last Diane: 10:06 @185# but HSPU’s with a 35# plate and 1 abmat
Big difference to me.
Thanks to the whole 6:30 class and Eroc/EJ for cheering me through my last set of HSPU’s. I was doing one at a time at the end.
Stay Thirsty Metropolis!
7:50 at 125lbs with knee pushups on a black box.
I feel like I could have gone a little heavier. Handstand pushups are still sorta scary :/
11:28 rxd
9:45
125#
Hspu piked on box until failure then knees on box
Thanks eroc for tip to pike as long as possible to gain strength.