Monday, January 16th

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

102 Responses

    1. Matt

      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

    1. Matt

      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

  1. Rekas

    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

  2. Rekas

    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

  3. dtm

    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.

  4. dtm

    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.

    1. Alice

      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

    1. Alice

      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

  5. robseda

    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.

  6. robseda

    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.

  7. ERIC S.

    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

  8. ERIC S.

    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

  9. JoJo

    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!!! 🙂

  10. JoJo

    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!!! 🙂

  11. Roberts

    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

  12. Roberts

    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

  13. J Cash

    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

  14. J Cash

    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

  15. 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#

  16. 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#

  17. BAston

    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.

  18. BAston

    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.

  19. chad

    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

  20. chad

    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

  21. johanna

    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

  22. cloudon

    8:46 – whole last round was painful. FranLung for days now.
    Needed more recovery time for squats. Took it easy at 135.

  23. cloudon

    8:46 – whole last round was painful. FranLung for days now.
    Needed more recovery time for squats. Took it easy at 135.

  24. Kim

    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

  25. Darcy

    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????

  26. Darcy

    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????

  27. 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.

  28. 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.

  29. PlayGurlPattyG

    Helen 1st time ever 18:08- ring rows

    Back Squat 113 – and Matt was right BS have been way heavier OMG!!

  30. PlayGurlPattyG

    Helen 1st time ever 18:08- ring rows

    Back Squat 113 – and Matt was right BS have been way heavier OMG!!

  31. 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.

  32. 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.