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Monday, July 1st, 2013

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Monday, July 1st, 2013

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The CFM Crew rowed their hearts out in support of the Children injured during the Boston Marathon.
__________

Strength:
Back Squat
5-5-3-3-1-1-1
(Heaviest 5, Heaviest 3 & Heaviest 1 For The Day)
__________

Conditioning:
As Many Sprints as Possible in 10 Rounds:
30 Seconds On, 30 Seconds Off
10m Shuttle Sprints
(Face the Same Direction, Touch the Ground at Each Cone)
__________

Holiday Schedule
Thurs, July 4th:  10AM Park WOD;  Gym Closed
Fri, July 5th:  Limited Schedule – 9am & 3:30pm
Sat, July 6th:  CrossFit For Hope WOD @ 10am;  Regular Open Gym

0 Response

  1. Jared

    265(5)-275(5)-285(3)-295(3)-305(1)-315(1)-325(1)

    I matched my 5 and 1 rep PR. 295 is a new PR for 3.

  2. BAston

    OHS (basically did the same rep scheme for back squats yesterday):

    125(5)-130(5)-140(3)-145(3)-150(1)-155(f)-155(1)

    145×3 & 155×1 are both PR’s.

    No time for sprints due to work. Will try and do hill sprints tonight.

  3. patrick

    Backsquat:
    255(5)-270(5)
    280(3)-295(3)
    310(1)-325(1)-335(1)

    I matched my 3 rep PR, and beat my 1 rep PR.

    Sprints: 41.5.
    My legs were pretty much done after the squats..lol

  5. yyang

    Sorry Brendan, I did calculate it wrong!

    Back squats:
    98(5)-103(5)-108(3)-113(3)-123(1)-128(1)-128(1)

    New to CrossFit; hence, all PR 🙂

    4:43 row 1000m (in rehab and still no running for me)

  7. Abby

    I had a really smart idea to warm up with 35lb plates (sorry Darcy.. brought you down with me haha). Then put 15lb plates on thinking they were 10s at one point.. that squat didn’t happen.

    5 – 103
    5 – 108
    3 – 113
    3 – 123
    1 – 128
    1 – 143
    1 – 143

  8. seanm

    Slept in late this morning, figured I may as well make it a half day. Stopped in for a.m. CFM, heading to work after lunch.

    BS: 155(5) – 140(5) – 160(3) – 165(3) – 180(1) – 185(1) – 190(1)(PR)

    Been way too long for me since last back squat. Dropped weight second round since knees were caving in. Hard to believe first time establishing 1RM, but took every ounce of effort, so true max.

    As an evening member, so rare to attend a Brendan-coached class; I learned three new warmup variations, including the squat shuffle. Will try to mix in more a.m. classes, but don’t worry 8:30 crew – I’ll see you tomorrow.

  9. cat

    was too tired the past 2 days to post from sat!

    first time doing a comp rx’d, it was hard but i’m glad i pushed myself to do it. actually- im glad Jon pushed me to do it by emailing Ben Isabella a week before and made me change divisions!!! thanks for that!!

    you all are awesome and it was a great way to spend my bday!!

  10. Benjammin

    First day back in over a week due to some sickness.
    Joined those crazy cats at 6 am.

    215-220-225-225-230-230-235

    Form was suffering so kept jumps in weight very low.
    No sprints for me. Had to go to work.
    Damn good to be back.

  11. Vikram

    BS: 165(5)-175(5)-195(3)-205(3)-225(1)-245(1)-195(3)

    Jacked my groin on the shuttle runs. Silly move. Annoyed. Icing.

    Love Coach Allison. Great to catch an afternoon class with her.

  12. Nicole

    103(5), 113 (5), 123 (3), 128 (3), 133 (1), 138 (1), 143 (1). Eh.
    Sprints: 46 or 47, can’t remember. Liked it though!
    Irritating Bboy due to the fact that I can’t count, or remember my weight used (thank u white board), Rx.

  13. johanna

    can’t pass up a back squat day…

    140(5)- 150(5 PR)- 160(3)- 170(3 PR)- 180(1 Tied PR)- 190(F)- 180(1)

    Got greedy and jumped too much, should have gone to 185. Oh well, next time. My sunburn hurt me the worst on these squats. ugh…

    Shuttle Sprints: 123
    We obviously counted differently in the afternoon. I have no idea what you guys did in the morning because even half doesn’t make sense.

  14. chad

    Doctors orders 50-70%
    135×5 (4x) 145×5 (3x)

    146 sprints, tried to keep up with Shane the beast, pushed me to the limit, thanks

    Still trying to figure out what the AM crew did for sprints…

  15. sassypants

    Tight knees, so 10×4 @120#

    130 sprints. The sprints were super fun and was keeping up with the boys until I got dizzy from the back and forth. Had to sit out round 9.

  16. patrick

    The morning crew counted down and back as 1, and we ran from the wall closest to the door to the rings

  18. Alicia

    decided to trade in some sprints for squats…besides moving slowly, things were going swimmingly until both legs decided to cramp at different times. Called it a day. Ran on 91st bt 2nd & 3rd:

    1 – 49:6
    2 – 46:3
    3 – 48:6
    4 – 52:7
    5 – 51:4

    watching Johanna kill all the running at Tri State has inspired me! You go girl!

  20. Jared

    The first event for the AM vs. PM throwdown is going to be:

    As Many Sprints as Possible in 10 Rounds:
    30 Seconds On, 30 Seconds Off
    10m Shuttle Sprints

  21. Jeremy B

    Backsquats:

    175 (5) – 185 (5)
    205 (3) – 215 (3)
    225 (1) – 235 (1) – 245 (1)

    *245= 20 lb 1RM PR

    132 shuttle sprints

  22. Joe

    Squat day!!! I no longer hate this day!

    5 – 165 (tied PR)
    5 – 175(PR+10)
    3 – 185(tied PR)
    3 – 195(PR +10)
    1 – 205
    1 – 215(tied PR)
    1 – 225 (PR+10)

    Subbed rowing instead of sprints cause head a little knot in my calf. Rowed 1508 meters and with Ally’s math of 10 meters per 1 sprint i had a score of 150. Either way, i suggest you guys try 30 seconds on and 30 seconds of sprint rows, It was awesome!!

    Felt way better than i thought after the Tri – State Games so went for it on the squats. Thanks to Jmiz…always an awesome partner to lift with!

  23. lee

    Squats: 165# (5) 185# (3) 200# (1) all pr’s thanks to Allison’s great coaching. 20# jump in 1 month.

    Shuttle Runs: 132

  26. jmiz

    165×5
    185×3 – former 1 rep max
    190-195-200 (1 each – +15 PR) Huge!*

    *The bar almost rolled over my head and decapitated me…but unfortunately for you guys I live to fight another day.

    136 on the sprints.

    200 lbs is huge because:
    1) Finally my back squat > my front squat
    2) It has a 2 in front of it. And if you round down by the hundred, I squat the same as a lot of other dudes.
    3) I still remember when 95 lbs was a huge PR.

    Shuttle runs: 136. Gross.

  29. Melanie

    103(5)-108(5)-113(3)-118(3)-123(1)-128(1)-133(f)
    Grrrr not quite back to where I want to be. No pain I’m just weak

    129 sprints

    Props to Rolf on his legit back squat PR. Fun to see!

  31. james

    Back squats: 135 (5) – 145 (5) – 155 (3) – 165 (3) – 175 (1) – 185 (1) – 190 (1)

    Sprints: 126

  32. Kat

    105 (5) – 110 (5, PR) – 115 (3) – 120 (3, PR) – 135 (1) – 140 (1) – 145 (1, PR)

    115 sprints

    Squats are feeling awesome, sprints–eeh, not so much.

  33. Melissa T.

    Back squats: 103(5)-118(5)-128(3)-138(3)-143(1)-153(1)-163(1)PR!
    *Definitely should have started with more weight. Felt like I could have done plenty more reps in the first few sets.

    Sprints: 112 (Nike Free 3.0 are no bueno for stop and pivot motion – need new running shoes)

    Cash out: 30 min of ab work with Millie, JCash & Ariel

  34. sallys

    115 (5) 125 (5) 135 (3) 130 (3) 140(1) 145(1) 150(1)

    My form was crap. Need to remember to keep my chest up. On the upside, this is 15# more than my 1 rep max a month ago. On the downside it’s still 20# down from my PR 6 months ago. I think I had more in the tank though

    120 shuttle runs. Gross.

  37. loveAKG

    133 (5) 143 (5) 148 (3) 153 (3) 163 (3) 173 (1) 183 (1) 193 (1)* pr

    109 for the sprints, I have a weird bruise on my thigh so getting down was a struggle. I really enjoyed this workout! Can we have a running tutorial soon?

    30 minute ab cash out. Glad I got that whole down up thing figured out with the ab ball meli!

  38. RobA

    115 (5) 135 (5) 165 (3) 175 (3) 195 (1) 195 (1) 195 (1)

    140 shuttle run

    Great workout and coaching by Allison!