15
Jan
Monday, January 16th
Heads Up! 6am class is cancelled on Monday (today)
Benchmark
“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 24/16kg
12 Pull-ups
Compare to 9/7/16. Post time to Comments.
Extra Strength
Back Squat
5 x 3
What’s with all this running in the middle of winter?
haha in defense of the programing and winter theory, its going to go up to 59 degrees
Tomorrow’s going to be 42
Builds character. And, “the unknown and the unknowable.”
In defense of PGPG, it’s going to go up to 59 degrees EVENTUALLY, and when it does, you’re going to regret skipping run days
Helen: 14:15 Rx
BS: 185-185-165-165-165
Helen: 14:15 Rx
BS: 185-185-165-165-165
Helen: 8:45 Rx
Did the BS Yesterday @ 275
Tomorrow’s Conditioning Piece: 10:35, as rx’d, strict, and legless
50 ring dips with a 20# chain, 6:03… started with one m-up on the high rings. one and no mas
Inverse Tabata L-Sit
5 minute straddle stretch
Red flag on the play. You are WODing based on inside info.
Helen: 12:07rx
(I need to do this again in the afternoon…felt sluggish this morning. Pull-ups were my downfall)
BS: 155# across (Thought it was less, but Lizzy can’t count plates…whoopsies!)
5 t2b between each set
yeah no running for me today… rower.
Helen: 12:07rx
(I need to do this again in the afternoon…felt sluggish this morning. Pull-ups were my downfall)
BS: 155# across (Thought it was less, but Lizzy can’t count plates…whoopsies!)
5 t2b between each set
yeah no running for me today… rower.
13:53 Rx
Last time 14:22 but best time is 13:17(somehow)
Back squats 5×3 @ 113#
13:53 Rx
Last time 14:22 but best time is 13:17(somehow)
Back squats 5×3 @ 113#
12:41 rx
BS: 5×3 @ 235#s
Helen: 8:34 Rx – PR, new world record until Loudon shows up tonight and does an 8:29.
Squats: 215#
15 second L-sit between sets
Some back extensions for funzzies.
So much running during bulking season, if we’re not careful we might end up getting fit.
Helen: 8:34 Rx – PR, new world record until Loudon shows up tonight and does an 8:29.
Squats: 215#
15 second L-sit between sets
Some back extensions for funzzies.
So much running during bulking season, if we’re not careful we might end up getting fit.
a) “Linda”
[email protected]
[email protected]
Sq [email protected]
-33:15
b) 150 ghd sits
c) Hspu – 7/6/5/4/5
a) “Linda”
[email protected]
[email protected]
Sq [email protected]
-33:15
b) 150 ghd sits
c) Hspu – 7/6/5/4/5
Helen: 9:56 Rx (pr)
Back Squat 5×3
—150# across
*superset with 15 unbroken T2B
great job!
10min EMOM:
1 strict C2B pull-up+1 strict C2B chin-up
[lost chest contact on the PU in minute 7 but kept height pretty decent]
1 min assault bike: 18 cal
Helen: 9:56 Rx (pr)
Back Squat 5×3
—150# across
*superset with 15 unbroken T2B
great job!
Beast mode
10min EMOM:
1 strict C2B pull-up+1 strict C2B chin-up
[lost chest contact on the PU in minute 7 but kept height pretty decent]
1 min assault bike: 18 cal
Crossfit Nola samesies programming
4 rounds:
4 strict MU
30 sec rest
12 banded lat pull downs
2 min rest
Helen: 8:44 rx – runs were slow.
BS 285 across
Crossfit Nola samesies programming
4 rounds:
4 strict MU
30 sec rest
12 banded lat pull downs
2 min rest
Helen: 8:44 rx – runs were slow.
BS 285 across
12 min Emom one hang squat clean
185,185,205,205,225,225,235,235, 245,245,255,260
Metcon
21-15-9
Row calories
Hang squat cleans 135/95
Hspu
10:15 Rx’d
12 min Emom one hang squat clean
185,185,205,205,225,225,235,235, 245,245,255,260
Metcon
21-15-9
Row calories
Hang squat cleans 135/95
Hspu
10:15 Rx’d
I think I found my next OG wod. This looks miserable, but I know I need clean work.
Captains hour It was REAL… 21-15-9 row cals, hang squat clean, HSPU
21:06 #95 hang squat clean, one abmat on HSPU getting stronger! NO PLATE 🙂
12 min EMOM 1 Hang squat clean
95×2, 105×2, 115×2, 120×2, 125×2, 130×2 PR!!! 🙂
Twinsies on the hang squat clean
This wod was nuts. Great job on those hspu
#130Club and going UP 🙂 I did not want to GIVE UP on HSPU. Thanks for the BIG PUSH ladies….
Captains hour It was REAL… 21-15-9 row cals, hang squat clean, HSPU
21:06 #95 hang squat clean, one abmat on HSPU getting stronger! NO PLATE 🙂
12 min EMOM 1 Hang squat clean
95×2, 105×2, 115×2, 120×2, 125×2, 130×2 PR!!! 🙂
#130Club and going UP 🙂 I did not want to GIVE UP on HSPU. Thanks for the BIG PUSH ladies….
Captains hour
Hang squat cleans 12 min EMOM
Worked up to 118 – PR
Metcon:
21:24
@83#
Started with an abmat and 10# plate but realized I’d still be doing this wod, so switched to 2 abmats
Captains hour
Hang squat cleans 12 min EMOM
Worked up to 118 – PR
Metcon:
21:24
@83#
Started with an abmat and 10# plate but realized I’d still be doing this wod, so switched to 2 abmats
Captains Hour
Hang squat cleans emom worked up to 128#
18:38 @ 93# with push ups
Captains Hour
Hang squat cleans emom worked up to 128#
18:38 @ 93# with push ups
I heart Helen. First benchmark I did unbroken and RX. Now my arthritic feet won’t allow me to run!
Whats the best on the leaderboard?
DTM’s 8:34 from today
Solid
I heart Helen. First benchmark I did unbroken and RX. Now my arthritic feet won’t allow me to run!
Whats the best on the leaderboard?
DTM’s 8:34 from today
Solid
12 min Emom 1 hang power clean
185×2, 195×2, 205×2, 215×2, 225×2, 235×1, 240×1
Metcon: 21-15-9
Row calories
Hang power cleans @135
HSPU
14:23
12 min Emom 1 hang power clean
185×2, 195×2, 205×2, 215×2, 225×2, 235×1, 240×1
Metcon: 21-15-9
Row calories
Hang power cleans @135
HSPU
14:23
Helen:
11:29 Rx – Thinking about where to shave off 2 min. prolly 10-15 seconds on runs 2 and 3, and pullups unbroken could shave 90 seconds or so
BS
5 x 3 @ 245#
Just looked at my time from Sept – 14 seconds slower today. Prolly cuz I did this solo.
Helen:
11:29 Rx – Thinking about where to shave off 2 min. prolly 10-15 seconds on runs 2 and 3, and pullups unbroken could shave 90 seconds or so
BS
5 x 3 @ 245#
Just looked at my time from Sept – 14 seconds slower today. Prolly cuz I did this solo.
10:11 PR by 38 seconds
Back squat 143
10:11 PR by 38 seconds
Back squat 143
12:22 Rx – Left room for improvement
Back Squat – 225# legs feel lifeless after yesterday+helen
12:22 Rx – Left room for improvement
Back Squat – 225# legs feel lifeless after yesterday+helen
Helen: 10:23 rx’d (PR of 32 seconds). KB’s and pull ups unbroken for first time, second and third run were slow).
BS: 230# all sets.
Helen: 10:23 rx’d (PR of 32 seconds). KB’s and pull ups unbroken for first time, second and third run were slow).
BS: 230# all sets.
8:51rx a big pr trying to catch CLoudon
225# across, got easier after the first two rounds
5×5 hang power cleans @135, felt great after the best tips from coach cash
1 min max cal-24
????????????????????????????????????????????????????????
8:51rx a big pr trying to catch CLoudon
225# across, got easier after the first two rounds
5×5 hang power cleans @135, felt great after the best tips from coach cash
1 min max cal-24
????????????????????????????????????????????????????????
12:03 Rx PR major cramp in the third round, running needs to be faster, everything else was fine
BS @163, way harder after helen! no energy for any more work
that’s real impressive 🙂
I’m around this weekend if people want to EWOD…
8:46 – whole last round was painful. FranLung for days now.
Needed more recovery time for squats. Took it easy at 135.
8:46 – whole last round was painful. FranLung for days now.
Needed more recovery time for squats. Took it easy at 135.
Helen on the water
3 Rounds
500m row
21 KBS @ 16kg
12 ring rows
13:?? totally forgot my time, but had a blast with Ms. Jones!
Started back squats at 143 for the first 3 rounds, form was iffy, went down to 113.
Rest day party time tomorrow
BS: 165#
Helen: 16:58Rx
I’m blame my slower time on the order that I did this and on Matt counting my last set of pull ups????
BS: 165#
Helen: 16:58Rx
I’m blame my slower time on the order that I did this and on Matt counting my last set of pull ups????
Helen-w row/ring row – forgot the time-but good times doing our own version. 🙂
Bs -135
Helen 15:26 jumping pu
BS 113#
Helen 15:26 jumping pu
BS 113#
Helen: 11:31Rx
BS: 235#
Helen: 11:31Rx
BS: 235#
Helen-18:24
5 min off my PR.
BS
113#
Helen : 11:29 RX
Engine is not quite up to snuff yet.
Backsquat!! First time doing that pain free with weight since last May!
105 across. Decided to go lighter and focus on form since it had been so long.
Helen : 11:29 RX
Engine is not quite up to snuff yet.
Backsquat!! First time doing that pain free with weight since last May!
105 across. Decided to go lighter and focus on form since it had been so long.
HELEN 10:51 RX weight.
Back squat up to 133. Can definitely start higher next time!
Helen 1st time ever 18:08- ring rows
Back Squat 113 – and Matt was right BS have been way heavier OMG!!
Helen 1st time ever 18:08- ring rows
Back Squat 113 – and Matt was right BS have been way heavier OMG!!
Helen 11:35 ring rows 12 kg kb
Back squat 95
Helen 11:35 ring rows 12 kg kb
Back squat 95
BS @ 135 – same as last time, felt better
No Helen for me
Helen – 9:38
Helen – 9:38
Helen 9:38 Rx
BS – 135. Went light. R knee felt tight.
Helen 9:38 Rx
BS – 135. Went light. R knee felt tight.
11:13 Rx .
made the mistake of trying to double sessions by going to a workout at the fhitting room right before this… which involved a ton of KB swings.
Not smart Cullen ????
11:13 Rx .
made the mistake of trying to double sessions by going to a workout at the fhitting room right before this… which involved a ton of KB swings.