22
Jul
Sunday, July 23rd
Reminder, 3v3 BBall today (Sun) after Oly.
Oly WOD
Set up the following rows of barbells:
Row 1 – 33-55-65-75-85-95-105-115
Row 2 – 95-105-115-125-135-145-155-165
Choose a row and attempt to move through it as quickly as possible without a miss.
If you miss, rest and repeat.
Record your fastest time or highest weight.
CrossFit WOD
15 Min AMRAP
60 double unders
30/24 calorie row
15 overhead squats (115/80lbs)
Post rounds completed to Comments.
Is this an oly obstacle course or is there a lift associated with the barbells?
It’s a Snatch ladder!
Is this an oly obstacle course or is there a lift associated with the barbells?
It’s a Snatch ladder!
For tomorrow’s wod
Challenging ourselves on the overhead squat. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Other recommendations for weight are 95/65 or 75/55 as we build our overhead squat. Aim for unbroken dubs and try for either all 15 unbroken reps or 2 sets on the overhead squats. Be sure to mobilize your ankles and your overhead position. On June 19th I got 4 rounds, good luck!
For tomorrow’s wod
Challenging ourselves on the overhead squat. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Other recommendations for weight are 95/65 or 75/55 as we build our overhead squat. Aim for unbroken dubs and try for either all 15 unbroken reps or 2 sets on the overhead squats. Be sure to mobilize your ankles and your overhead position. On June 19th I got 4 rounds, good luck!
Reminder, 3v3 BBall Sunday after OLY CLASS!!!!
96 and Lex BBall Courts
All are welcome
Bring a ball if you got one and water
Reminder, 3v3 BBall Sunday after OLY CLASS!!!!
96 and Lex BBall Courts
All are welcome
Bring a ball if you got one and water
Yesterday’s CrossFit.com workout
Swim as far as possible in 30 minutes.
Dodging the waves at the Asbury Park beach, two laps north to south. May have been closer to 20 minutes.
If you are doing today’s WOD
On June 19th I got 3RDs RX
For reference.
OHS sucked 🙂
Snatch ladder, ladies bar
Got through it in 1:38
Men’s bar with cleans
Failed at 145#
Best day EVER.
Snatch ladder row 1: snatched through 105 then had a pretty deadlift at 115.
Tried cleaning row 2: successful through 125.
Now watching some basketball in the park!
Whoops, that was me.
Snatch ladder row 1: snatched through 105 then had a pretty deadlift at 115.
Tried cleaning row 2: successful through 125.
Now watching some basketball in the park!
Whoops, that was me.
2 + 79 Rx
2 + 79 Rx
Team Big Ballers (JCash, Dave, and me) took down Chad, Richie, and Alejo in 3 on 3. Longest game of 3 on 3 ever.
Team Big Ballers (JCash, Dave, and me) took down Chad, Richie, and Alejo in 3 on 3. Longest game of 3 on 3 ever.
Snatch ladder fastest time: 90 seconds
Another attempt got to 165 bar in 45 seconds, then failed 165
Snatch ladder fastest time: 90 seconds
Another attempt got to 165 bar in 45 seconds, then failed 165
Not good at the cleans today. 105#
Wod @33# – 3+42
First time feeling and looking normal on OHS. Thanks Sally for watching.
Dip practice
Not good at the cleans today. 105#
Wod @33# – 3+42
First time feeling and looking normal on OHS. Thanks Sally for watching.
Dip practice
2+74 @ 70#
2+74 @ 70#
Snatch Ladder (4 runs)
Squat Snatch – 1:15
Split Snatch – 1:18
Squat Snatch Again – 0:52
Caution to the wall, balls to the wind – 0:28
Today’s Metcon
4+14 rx, gotta increase my casual row pace
Snatch Ladder (4 runs)
Squat Snatch – 1:15
Split Snatch – 1:18
Squat Snatch Again – 0:52
Caution to the wall, balls to the wind – 0:28
Today’s Metcon
4+14 rx, gotta increase my casual row pace
Active Rest Day/Core Therapy:
3 Rounds
1 Minute Handstand Hold
1 Minute Hollow Hold
1 minute Superman Hold
*Rest 30 seconds between movements*
Mobility things as well because my hips and lower back are currently a mess.
Active Rest Day/Core Therapy:
3 Rounds
1 Minute Handstand Hold
1 Minute Hollow Hold
1 minute Superman Hold
*Rest 30 seconds between movements*
Mobility things as well because my hips and lower back are currently a mess.
Cleared the ladder on the 4th attempt somewhere around 2 mins
Did dumbbell DT with 50’s, didn’t keep time
Cleared the ladder on the 4th attempt somewhere around 2 mins
Did dumbbell DT with 50’s, didn’t keep time
Bench press
8 @185
7 @ 185
5 @ 195
Today’s WOD
2+ 73 Rx (Dubz were bad and OHS were really hard today)
Bench press
8 @185
7 @ 185
5 @ 195
Today’s WOD
2+ 73 Rx (Dubz were bad and OHS were really hard today)
Snatch ladder: went through 3x and got up to 105#
WOD 3+24 @ 65#
Snatch ladder: went through 3x and got up to 105#
WOD 3+24 @ 65#
Snatch ladder – 3x through, twice to 95# and once to 105#
WOD – 3+68 rx
Basketball lessons in the park, fun to shoot around again for the first time since hs
Great turnout and endurance workout with some basketball.
Thanks for the turnout JCash, Dave, BAston, Eroc, Alejo and Richie,and our supporters!
Great turnout and endurance workout with some basketball.
Thanks for the turnout JCash, Dave, BAston, Eroc, Alejo and Richie,and our supporters!
OLY Snatching 4 speed (kind of)
1: made 75, failed 85
2: made 85, failed 95
3: made 85, failed 95
WOD
scaled to 40 dubs
OHS scaled to 60
was 5 OHS shy of getting 3 rounds
great workout for shoulder muscle endurance – I need more of this stuff
OLY Snatching 4 speed (kind of)
1: made 75, failed 85
2: made 85, failed 95
3: made 85, failed 95
WOD
scaled to 40 dubs
OHS scaled to 60
was 5 OHS shy of getting 3 rounds
great workout for shoulder muscle endurance – I need more of this stuff
Neck has been jacked up for a few days and then had to fly to SF for work this morning. Missed the throwdown and REALLY wanted to get in for basketball (next time?)
Hotel WOD
Max rep strict pull ups 5 times but mixing up grips and widths (every 2 mins or so) – 7 first round down to 4 in the last
3 sets of 10 strict press with 45# DBs and 10 strict leg raises
2 rounds of 800m treadmill run + 50 air squats (the travel wod page says 3 rounds but … yeah no excuses)
Neck has been jacked up for a few days and then had to fly to SF for work this morning. Missed the throwdown and REALLY wanted to get in for basketball (next time?)
Hotel WOD
Max rep strict pull ups 5 times but mixing up grips and widths (every 2 mins or so) – 7 first round down to 4 in the last
3 sets of 10 strict press with 45# DBs and 10 strict leg raises
2 rounds of 800m treadmill run + 50 air squats (the travel wod page says 3 rounds but … yeah no excuses)
CP bike ride 40min max gear
CP bike ride 40min max gear
Oly: 105# on the light ladder
Bball: 2-0 with the all-star team of BAston, Jcash and EROC. Way too many missed layups though..
Oly: 105# on the light ladder
Bball: 2-0 with the all-star team of BAston, Jcash and EROC. Way too many missed layups though..
That was a lot if fun 2+24 @68
Of** Fun Lol …
That was a lot if fun 2+24 @68
Of** Fun Lol …
3+74 Rx
3+74 Rx
One lap around lake central park and on the minute for 10 minutes: Push ups (6,6,6,6,6,6,6,5,5,5) then 21 pull ups.
One lap around lake central park and on the minute for 10 minutes: Push ups (6,6,6,6,6,6,6,5,5,5) then 21 pull ups.