23
Jun
Saturday
New crew squat session.
__________
WOD:
” The Crow ”
5 Rounds:
3 Minutes On, 1 Minute Off:
3 Thrusters 65 / 95
9 KBS 16 / 24
20 Double Unders
** Pick up when you left off each round to end up with one total score. **
_________
What are you doing each day to stay injury free?
Shout out to Coach EJ and Kelly competing in the Garage Games in Jersey today! Good luck and enjoy!
9 rounds Rx
Reasons I’m happy;
– Double unders clicked today…mostly all conseq (PR)
– Nailed the ‘name game’
– Acquired a mighty fine CFM teeshirt
– Euro 2012 (go on England!)
– Boat basin tonight
– Trapeze school tmrw
– Job interview on Tue for new career path
That’s enough. 1, 2, 3 … Sunshine!
12+3 rx’d
8+2 rx.
10 +3
(PR in double unders, 9! haha, I’m getting there!!!)
Phillip – ‘nailed the name game’ haha that made me giggle!
See y’all at the boat basin later!
9 rounds flat rx’d.
Damn Jared!
12 + 12 rxed
Thanks for the push jared
103
9+3 at 75 lb thrusters.
GREAT ATMOSPHERE EVERYWHERE!
7rnds + 8 reps RX
I felt like I was going to pass out after round 3, so I was happy to make it to the end.
1 mile open water swim
6 mile run
Then beers after in Coney Islnad
Rx’d it
Oh yeah and there were Mermaids everywhere!
You can check out the live results feed of the Garage Games at:
http://www.tinyurl.com/CFACTGG
Been to crossfit Delray Beach, Florida the last 2 days:
Friday – 20 minute am rap
10 pullups
20 KBS – 24kg
30 ab mat situps
40 DU
Had to scale the DU’s and did some jumping pull-ups. Completed 4 rounds.
Saturday – Team Flight Under Pressure
10 minutes each station for each member of team to get 1 rep max for bench press, thruster, and hang power clean (so did reps to build up to max)
bench max – 195
thruster max – 145
hang power clean max – 125
trainer worked with me on form for hang power cleans. Very helpful and friendly staff. Recommend the box if anybody is in the area.
Not back until tomorrow night so will miss Janitor’s last clean. Good luck buddy!
Great seeing everyone again!
Made it through with 9 rounds exact. Thrusters felt sluggish but DUs came through.
RX’d 🙂
Front Squats for Thursters, Rest as RXed
9 Rounds
DUs got smoother as the rounds went on, unbroken by the end.
Tough to do the PM to AM. Would’ve caught up to Jared if I just had another 12 hours of rest…
9+12 rx’d except DUs
8 + 12 rx’d
10+20
subbed 95# Front Squats for Thrusters and 1 pood KB swings. Got the KB over my head with no pain. Double unders were all over the place.
11 rounds RX
10+6 sub 115lb front squats
See you all tonite- Jansen’s gonna get weirdddd
A little work on the track
6 x 400 meter sprints. 1 minute rest in between
100 pushups; then
6 x 40 yard dashes. Rest on the walk back to the start
Sorry I cannot be there to join everyone is saying good bye to one of the truly great guys of Metropolis. Mark, I just want to take this moment to say my goodbye. So may things come to mind when I think of you. Humble, inspiring, service to fellow man and our country, and most of all, just a good friend. Wherever you go and whatever you do, remember that you leave behind a group of people who are better off for having known you. Stay thirsty my friend.
9+12 s&m
pvc thrusters
mini kb
30 sec d/u practice
running late to mark’s..
Undisclosed location – Spain’s victory in Euro quarterfinals demonstrating the strength and football (soccer) dexterity of the best team in the last 50 years; Rxed.
Skinny V. Please. Brazil 1970 would have destroyed….obliterated this Spanish team. Germany will beat them in the final, I’ll lay money on that
I would be surprised if Spain reached the final. I think Portugal will beat them. Go England!
11 + 3 RX
Good call Vikram, and The Wall Street Journal goes two steps further and makes the convincing case that Spain is THE BEST TEAM IN HISTORY IN ANY SPORT if they win on Sunday. (https://online.wsj.com/article/SB10001424052702303918204577448383166444226.html) Meanwhile, Phillip’s team is watching the last two rounds on TV, and his pick to win the final is watching it on TV as well, so clearly Phillip should spend more time reading the Journal and less time putting down Spain in this forum, talking about teams that he’d bet would beat Spain, including one from before his Daddy met his Mum. (https://metropolisfit.com/saturday-4/comment-page-1/#comment-34403)