Tuesday, June 18th, 2013

17
Jun

Tuesday, June 18th, 2013

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Abbott & Joe being Manly Men.
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Strength WOD:
Front Squat
5-5-3-3-1-1-1

Shoulder Press
5-5-3-3-1-1-1

The goal is to find your heaviest possible sets of 5, 3 and 1 for the day.
  Gather the most info you can about your recent FS and Press numbers for maximum results.
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Last Time We Did Heavy Front Squats –  3RM1RM
Last Time We Did Heavy Presses –  1RM,  
5RM
__________

The Basics of Foam Rolling
Greg Glassman at the Freedom Foundation (Video)

3 Sinister Reasons You’re Addicted to Junk Food
“Stop CrossFit”
(Andrew sent this link & said, ” You’ll either find this offensive or funny.. Hopefully the latter.” 
It’s hysterical!)

0 Response

  1. BAston

    Front Squat: 145×5, 155×5, 160×3, 155×3, 160×1, 160×1
    Press: 115×5, 120×4 (PP on 5th rep), 120×3, 125×3, 130×3

    ROM on the squats became hit or miss as the weight got heavier. Need to keep working on it.

    Thanks to V, Tommy, and Mike.

  2. Vikram

    FS: 165×5, 165×5, 175×3, 175×3, 185×1, 190×1 (PR)

    Press: 105×5, 105×5, 110×3, 110×2, 110×1, gassed and outa time

    That first press gets me every time. Need to keep those legs locked and launch off the shoulders.

    Today was a lot of fun! Cheers, Brian! Great coaching to have so many people get that much work in…

  3. Ambrose

    Hit 265 for 3 and 155 for 3..failed at everything above that. I’m still not 100% yet. Tough stuff when you are working with Dale and he is killing it.

    Big shout out to everyone at CFM just because its my picture day. To the coaches, thanks for putting up with my meat-headed tendencies and fixing my squat. To the 6am crew, you guys make getting up at 5:30 a blast. Thanks to everyone for my new level of fitness and new set of friends its been a great year and change.

  4. Justin B.

    Front squat: 175(5)-185(5)-195(3)-205(3)-225(1)-230(1)-matched previous pr

    Press: 125(5)-130(5)-140(3)-145(3)-155(1)-165(1)-matched pr

    I feel like I need to preface that I did not do yesterday’s WOD which apparently killed everyone.

  5. ledbelly

    FS: 225 (5) – 225 (5) – 275 (3) – 275 (3) – 315 (F) – 315 (Winner)

    Notes: Heavier 5 rep next time, 225 was pretty easy

    Press: 155(5) – 155 (5) – 185 (3) – 205(3) – 225 (1)

  6. sara

    FS: 113(5)-118(5)-123(3)-128(3)-133(1)-143(1)

    Press: 58(5)-59.5(5)-63(3)-65(3)-70(1)-73(1)

    Great WOD for my last day! It’s been awesome being part of a gym with such amazing people and coaches. I’m gonna miss CFM and my fellow 7AM’ers: Patrick, Justin, Jasen, Katie, Ben, Lisa—thanks for making it fun! Brendan, Allison, ELove, EJ & Lauren: thanks for always pushing me to improve and work hard. So long everyone!

  7. patrick

    FS:
    230(5) 240(5) 255(3) 260(3) 270(1) 280(1)

    Press:
    135(5) 140(5) 145(2) 142(3) 150(failed) 147(1)

    Shoulder were tired, probably from the HSPUs yesterday.

    Good luck in San Fransisco Sara. You will be missed at 7am. Have a safe trip, and I hope you pass your Crossfit test…lol

  8. Abby

    Front squat
    93, 93, 113, 113, 123, 123

    Shoulder press
    53, 53, 58, 53, x, x

    I blame Jared for my unsuccessful shoulder press today.

  9. mikey.bialos

    at hometown crossfit joint Madison, CT-
    also a front squat day – 7×3
    worked up to 160# x3

    15 minute amrap 10 wallballs, 10 overhead walkling lunge with wallball, 100m sprint with wallball

    good times!

  10. Melanie

    Made up Sundays WOD
    Annie: 11:07 – way off my PR today

    3×10 windmills @ 12kg
    TGU practice @ 12kg- 10 on each side

  11. cat

    Crossfit valiant in va beach before my drive back!

    WOD
    Death By Ball Slam
    2 ball slam the 1st minute
    4 ball slams the 2nd minute
    6 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
    *At the top of each and every minute do 2 burpees before starting your ball slams.
    *20lb Slam Ball
    *20 Min timecap

    I got through 18 reps Then keep doing burpees and 8 ball slams for remainder of 20 min

    Nft-
    75 V Ups w/ 2 sec pause at the top

    Good people.

  12. Amylynne

    CF Bennington

    Tabata burpees: 11-10-9-9-9-9-9-9

    Fran: 4:34

    BS: 5×1 @ 155 (95% 160)
    FS: 5×2 @ 125 (90% 143)

  13. ERIC S.

    Front squats
    225(5) 245(5) 265(3) 275(3) 305(1) 315(1) 320(1)
    Press
    135(5) 140(5) 150(3) 155(3) 165(1) 170(1) 175(1) 180 failed

  14. EJ

    REMINDERS

    **PRs – Write them proudly on the PR board
    And check out the leaderboard to see if you can claim a new spot!
    https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdF9xRjN3VjJWZ05yMUJvRVROODQ0eWc#gid=0

    **Check out our “Resources” Tab
    If you’re new or a veteran – check out some frequently accessed links to give you guidance on exercise nutrition, etc.

    **THIS Saturday @ 4PM – Annual Summer Social at the Boat Basin

    It’s time for another social event!! We’ll be heading down to the Boat Basin Cafe. We’ll have our own dedicated area, so come thirsty! It’s a great way to hang out, meet some new members and celebrate the summer! (West 79th Street on the Hudson River)

    THEN – Looking for something to do afterwards??

    If you didn’t know, our very own Deepak is a DJ and his record label is hosting a day/night party at TBA Brooklyn.

    here’s the fb invite:
    https://www.facebook.com/events/466245373449903/?ref=22

    https://www.residentadvisor.net/event.aspx?484824

    it was written up in the ny times this past weekend in the fashion and style section for top underground dance clubs. would be great to get some of wooly xfit characters out!
    https://www.nytimes.com/slideshow/2013/06/13/fashion/20130613-MEGACLUB-5.html?_r=0

    **JULY 4tH HOLIDAY COMING SOON. Keep your eyes out for the blog and our monthly newsletter.

  15. jmiz

    Was going to come in today after my posture session…but they ended up kicking my ass. I have never been so GD sore from a massage. I may not ever be able to get up again.

  16. Ben O

    Front Squats
    160(5) 170(5) 180(3) 190(2) 200(1) 205(1) 210(1) **all of my singles were PRs**

    Press
    100 (5) 105(5) 110(3) 112.5(3) 115(1) 117.5(1) 120(1) – new PRs for my 5 rep, 3 rep and 1 rep max!

  17. lee

    Something like…

    Squat: 155(5) 160(5) 165(3) 175(2) 180(1) 185(1) 190(1)

    Press: 115(5) 120(5) 125(3) 130(3) 135(1) 140(1)

  18. sassypants

    FS: 98(5), 103(5), 113(3), 123(3), 128(1), 133(1), 138(1)

    Press: 53(5), 60(5), 65(3), 68(3), 78(1), 83(F), 80(1)

  19. JackW.NY

    Front Squat: 1RM – 180#

    155(5) 165(5) 170(3) 175(3) 180(1) 180(1) 180(nope)

    Press: 1RM – 105#

    65(5) 70(5) 85(3) 90(3) 95(1) 100(1) 105(1)

  20. Jeremy B

    FS: 185(5) 185(3) 195 (f) 195(1) 200(1) 205(f)

    Strict Press: 70(5) 85(5) 100(3) 110 (3) 115 (1) 125(1)*PR* 130(f- PP)

    I didn’t use the best strategy on the FS, but I did get a 5 RM on the first lift. Better strategy on strict press. I got a 5 lb PR 1RM.

  21. steinwascher

    fs: 145(5)/165(5)/175(3)/185(3)/195(1)/205(f)/205(f)

    press: 105(4)/105(3)/105(2)/95(3)/105(1)/110(1)/115(1)

  22. Jason Castro

    Front Squat: 185(5) 215(5) 225(3) 230(2) 235(1) 240(1) 245(F)
    Press: 115(5) 125(5) 135(3) 140(3) 145(1) 155(1) 165(1)

  23. Melissa T.

    Front squat:
    85(5) 95(5) 105(3) 110(3) 115(1) 125(1) 130(1)
    Had to re-do all numbers since I thought I was using a 33# bar. Turns out it was 45# the whole time! PRs all the way.

    Press:
    55(5) 57(5) 65(3) 70(3) 73(1) 73(1) 70(1)
    Started failing so scaled down.

    GO SPURS GO! 🙂

  24. Carmen

    FS:63(5)/73(5)/78(3)/83(3)/93(1)/98(1)/103(1)PR
    P: 63(5)/68(4.5)/68(3)/70(2.5)/70(1)/73(1)/78(1)

    First time squatting over 100# and first time squatting heavy (for me)at all since knees got funky. Felt pretty ok, a little pinge in left knee. Continue to try to be a stickler on form.

  25. Kat

    Front squat: 88 (5)/ 93 (5, PR)/ 103 (3, PR)/ 108 (3, PR)/ 118 (1, PR)/ 123 (1, PR)/ 128 (f)

    Press: 53 (5)/ 63 (5, dipped underneath bar for last one)/ 68 (3, pushed last one)/ 68 (2)/ 58 (2)/ 63 (1)/ 68 (1)/ 73 (1, PR)

    Awesome small 8:30 class. Great energy and tips from Brendan.

  26. Darcy

    FS: 88 (5) 88(5) 93(3) 98(3) 103 (1) 113 (1)
    Press: 58(5) 63(5) 68(2) 68(2) 70(1) 73(1)
    Thanks Allison for helping me figure out my weight progression!

  27. Alicia

    FS warmup: 45(12)95(8)115(5)
    125(5)135(5)150(3)160(3)PR165(F)150(1)165(1)
    Didn’t come close to hitting former 1RM (185), and was toast after the 3RM which is a 5# PR

    SP warmup: 46(10)55(6)60(4)
    65(5)70(5)75(3)80(1)75(1)80(1)85F
    Matched former 5RM & 3RM’s, but missed the 1 RM

    Gross performance for me – need to be better

  28. sallys

    Did this on my own since I had to staff a work event tonight.

    FS: 85×5, 95×5, 100×5, 105×3, 110×3, 110×3, 115×1; 120×1; 120×1

    Shoulder press: 55×5; 65×5; 65×5; 70×3; 70 x3; 70×3, 75×1; 75×1, 80×1(f)

  29. dlede

    New 5RM Front Squat: 235# (more in tank)
    New 1RM Front Squat: 270#

    225 (5) – 235 (5) – 245 (3) – 250 (3) – 260 (1) – 270 (1)

    did 2 pood bent rows for upper body work since my shoulder hurt
    4 sets of 6-8 reps

  30. dquat

    245(5),255(5),265(3),275(3),305,315x

    145(5),155(5),165(3),175(2),180,185x

    this is the typical rep scheme i use to warmup for a 1rm but usually only get to 75-80% of 5rm amd 3rm respectively before hitting heavy singles. planned on getting to 90-95% of 5rm and 3rm which went well… but that little extra was enough to smoke me by the 1rm in both lifts.