29
May
Tuesday
Strength WOD:
Overhead Squat
3-3-3-3-3-3-3
__________
Conditioning WOD:
3 Rounds:
40 KB Swings 16/24
20 Burpee Tuck Jumps
__________
“I do not try to dance better than anyone else. I only try to to dance better than myself.”
– Mikhail Baryshnikov
6am flight to MN, back to LGA at 11:15 tonight. Going to be a fun one.
“South of France:” 10 rounds of 10 air squats, 10 push-ups. 6:14.
Found this through the link below which has a ton of travel workouts. Thought this might be helpful.
https://crossfitcc.com/about-2/travel-workouts/
Saturday = Metropolis Summer Kick-off party
7:30pm – midnight
Bring drinks or food, bring company!
215/217 E 96th, on the NE corner at 3rd, next to the mosque.
Ask to go to the party room as Bialos/Kim’s guests.
Press ST elevator button.
My number is 914-584-3805
First official 6am class!
OHS: 100(3)-115(3)-125(3)-135(3)-145(3)-150(3)
I failed my first shot at 150, but don’t tell anyone. I knew I could get it though, so I got it on my second try with better concentration.
MetCon: cut off at 10 minutes at 2 rounds + KB swings
Sorry I missed Jared’s first 6 AM! Decided to sleep in and rehydrate after “Murph.”
A fantastic weekend. Great meeting new CFM friends!
Already looking forward to V-neck Friday and Saturday’s par-tay.
-Skinz
OHS – 95-105-115-125-130-135(1). Off 15# from 145 PR on 10/26/11 but I’m happy with it since I could barely lift my arms overhead from Murph.
“Enter Sandman” (I don’t need encouragement to keep doing this.) – 2 Rounds 15 swings.
Missed you Vikram. Anyone other Murphers crazy thirsty yesterday? I was just guzzling liquids all day.
OHS: 65(5)-75(3)-80(3)-85(3)-85(3)-85(2).
I actually saw OHS in our programming this morning, and I was excited. We have to tackle our goats or we are just kidding ourselves that we are doing crossfit.
Metcon: 2 rounds and 13 swings.
Just a personal observation, drink water pre workout, during the workout and post workout. It is going to be a long hot summer.
Resting shoulder so went with back squat
155-165-175-185-195-205
These felt great and right on target as 5 x 195 was my max a couple weeks ago.
Metcon: 2 Rounds + 20 Swings + 8 Burpees (16 kg)
OHS: 25-25-30-30-35-35-35
Metcon: 2 rounds+ 40 swings+ 7 burpees
This was rough after Murph.
OHS: 37-42-47-52-52-52-52
Metcon: 2 rounds + 40 kbs + 8 burpees RX’d
We missed you at 7:00 Jared!
75(3)-80(3)-85(3)-90(3)-95(3)-100(3)
Metcon: 9:23 RX’D
Ended up on the floor after that one
75-85-95-100-105-115
kept form good right up until the last rep
metcon – with ladies weight.. cutoff with 18 burps to go
52(3) 57(3) 62(3) 67(3) 72(3) 77(3) felt controlled throughout – completed final rep & bailed – my 1RM is 80# so this is progress
metcon – 16kg KB – 1round +53 – total shitshow – felt like I had end stage emphysema & breathing the equivalent of mud. Need a remedy.
Rest day.
This is a pretty good article:
When to Move on, and When to Punch Your Missed Lift in its Stupid Little Mouth
https://www.catalystathletics.com/articles/article.php?articleID=132
42-52-62-67-72-77
Once hips and shoulders loosened up was able to increase weight. Still need to work on form.
Yankeecon – 1 round + kbs + 6 burpees. Really awful at burpees. Used 16 kg on kbs.
Heat index says it should feel like 93 outside! Stay hydrated and be cautious when training in the heat.
https://mizsmyles.tumblr.com/post/24007573499/dog-days-of-summer-training-in-the-heat
off
75-85-95-105-115-125
2 rounds – 1 pood KB (heaviest available)
WOD at Globogym – – the OHS felt strong — could have gone slightly heavier, but was afraid of dropping weight at the gym
145(3) 150(3) 155(3) 160(3) 165(3) 170(3)
7k on the URG (out on the sun deck) – 31:30
60-65-70-75-80-85-90(x2)
1 + 4 burpees
Got up to 130, def a good PR for an OHS. Thanks to Brad, always fun lifting with you.
Metcon: 2 rounds. Think I had 1 pood, nothing else available. Distracted by Brooke flashing me.
Good to see the 5:30 crew.
OHS: 95(3), 105(3), 110(3), 115(3), 120(3), 125(2, Fail), 125(3)
It’s all about focus. Thanks Brian!
METCON: 2 rounds + 35 KBS Went into it really thinking I could get finished before the 10 min cutoff. Failed. Damm.
Good to be back!
65-75-75-85-85(broken)-85-85
Might have been able to go a little heavier but was concentrating on getting low and staying there a little while.
Metcon: 2 + 13 kbs (used 16 instead of 24)
Kudos to Laura W hitting some new PRs today! 🙂
OHS: 95(3), 105(3), 110(3), 115(3), 120(3), 125(2, Fail), 130 @ bodyweight (3)
*I realized my 125 fail was because I lost focus. 130 felt solid.
Metcon: 2 rounds + 4 burpees
*heat definitely played a big factor. Not to mention being sore from yesterday’s Murph.
Accessory: 21-15-9 GHD situp/back ext
60-65-70-75-80-85-90PR
Closest max to this was my previous 2 rep max @ 65#. Needless to say that max no longer applies.
1 + 10 burpees
subbed back squats shoulder is a hot mess. 🙁
135-140-145-150-155-160-165
Metcon: subbed 1 arm [email protected] and ghd’s for burp tucks
2 rounds + 34 reps
OHS
40, 45, 50, 55, 60, 65, 60
These are the heaviest OHS I’ve done since my hand has been useless. Pretty happy
Metcon:
subbed KB with GHD back extensions
2 rounds, 40 GHD BE, 14 tuck jumps
I, for one, love and appreciate the OCD way of neatening up the gym and its equipment. The ascending order of height of the KBs is a beautiful, but aesthetic thing, but not having the plates potentially fall on someone (hundreds of pounds!) is great.
Moving like a slug today after a long weekend of booze and cheeseburgers…
OHS – 95-100-100-100-105-115-125
Metcon: 1 round + 40kbs, 17 burps – RXd
85-95-100-95-95-95-95. It doesn’t seem like much, but I love being able to OHS 95#.
1+41. Wrists all messy after the OHSs.
65-70-75-80-85-90-90
*could have gone up, but Allison wanted me to practice hanging out at the bottom. felt good, plus 90 was my previous 1rm so i’m looking forward to doing these more often, especially if they will help my snatch
metcon:
9:26 rx’d
*round 1 kb unbroken, round 2 20+20, round 3 super broken
*my tuck jumps were pitiful
***I love swings and after using 1.5 pood lately, the little black ball felt like…a little black ball.
55-55-60-65-70-70-75
Form felt good
Metcon: 2 + 28
warm up: 45/45/45/50
actual: 55/60/65/70/75/80/90PR
previous PR 85 10/26/11
metcon: 2 rnds – subbed GHDs for KB swings, slow walking burpees w/ no jumps
screwed up my back a few weeks ago during deads which is sending shooting pains in my lower back, down my right side & up through my neck. Today was the 1st wod where the pain affected everything I did. Taking recommendations for a back doctor now…it hurts to sneeze 🙁
on a happier note, great to see Raf fight through the OHS! 🙂
That list of travel CrossFit workouts has some pretty funny names “Visiting My Sister”, “Burping Cindy”.
95-105-115-125-135-145(1)-135
I failed on the second 145 so I stopped there and dropped the weight back to go focus on getting low low low low.
2 rounds even on the metcon.
Stayed at 95 lbs on the OHS, first time doing it and worked on getting deep. Hips felt tight after yesterdays workout.
Metcon: 2 rds+ 14
OHS: 135-145-155-160-165-170-175. These keep getting better as Bboy and Allison keep teaching them. Props to your coaching.
Metcon: DNF as rx’d. 2 rounds + 20. Really tough in that heat.
EJ, thanks for the push during the metcon. You crushed today.
OHS: 115, 125, 135, 145, 155, 160 (PR), 160×2
I gotta say this is the first time I literally hung out for the bottom and getting comfortable there before coming up, big difference
met con: 2 rds + 31. finished in 12:05.. shared a KB with mark so rested a bit more than I would have so figured might as well finish the thing.. good way to get back into it after a weekend of booze and lack of exercise
95-105-115-115-115-115-120. All sub parallel but I need to get deeper. refuse to give up back arch.
2 rounds + 31. Felt beat up from yesterday and missed my Oly shoes!
95-100-105-110-115-120-125
I left about 5-10 lbs on the table. up from a 1 rep PR of 115
20-25-30-35-40-45-50(x1)
Pretty good for me post surgery. Unfortunately the “good” arm hurt.
marilina you maxed out at 70, not 60.
Baston – any time!!!!
Metcon – 2 rounds + 50 reps of
40 3/4 KB swings (full ROM not possible yet)
20 GHD’s
Steamy!
Thanks EJ for the coaching and encouragement. Definitely helped in what always feels like a scary lift to me.
55-60-65-70-75-80-85(PR)
2rounds + 14kb swings
65, 70, 75, 80, 85, 90, 95(F), 90(F)
Dropped funny when failing at 95, couldn’t get back into it
1+53
Alex Snape has great looking OHS
135, 155, 165, 175, 185, 195, 205(3)
9:48 Rx’d
86
75-80-85-90-95(f)-90(f)-60
Metcon: 2 rds + 12 swings.
First time overhead squatting, 65, and did 2+20 on the swings/burpee tucks. Looking forward to tomorrow’s morning fun!
20-25-30 (fail)-25-25-25-25
1+46
Overhead Squat
105(3)-110(3)-115(3)-120(3)-125(3)-130(3)-135(3)PR
First time I faced overheads I had just pulled groin and I had to stay at 95lbs. Ready to start at heavier weight – get wrist support…say 125-130lbs
Alicia, thanks for the encouragement.
__________
Conditioning WOD: 2 Rounds Rx’d
3 Rounds:
40 KB Swings 16/24
20 Burpee Tuck Jumps
Need to drop 3-5lbs of FAT to improve my conditioning again
BACK SQUAT
85(3), 95(3), 100(3), 105(3), 110(3), 115(3), 120(3)
MET CON
40 DU’s
20 tuck jumps
8:59
113 – 123 – 133 – 143 – 153
2 + 17KBS
Props to everyone who finished that metcon. I felt like I had flames coming out of my shirt and my body was tweaking out the whole way home.
GREAT job tonight, everyone. I know it can be tough to stay true to the depth and what we were asking of you. But I PROMISE that once you get adjusted to it you’ll be so happy with where all of your hard work takes you… especially once the snatches come up.. SO EXCITED for that!!!
Thank You So much, Marilina. 🙂 That makes it all worth it.
OHS – 65, 65, 75, 75, 85, 85(F), 85(F), 85
Got the 85 for 3.. then failed twice. Had to throw an extra set in there since I knew I could do it. I realize I wasn’t concentrating enough on keeping the barbell controlled and back as I came down on the failed sets. Also hard to stay on my heels for some reason. Puny weights I know.. but it makes me realize how weak I am at this lift, and how I need to put in A LOT of work to improve it. Explains why I suck at snatching too!
Metcon: 1rnd + 52 reps (24lb KB swings)
Tooooooo much long biking this weekend.
Did front squats 135x3x7 to try and loosen hips up and shake the posterior loose. (Mildly successful.)
2 rounds, swings and a burpee.
FS 245X3X5
2+1 @2PD
105-110-115-120-125-130-135(PR)
1 rd + 56 rxd.
OHS – 135
Metcon – 2+43 rx’d
did 65 on OHS :/. i felt tight and i was biking all week. tough to get low, but kinda sorta loosened up enough by the end
2 rds + 10 kb swings (with 16kg kb’s)
75(3)-80(3)-85(3)-90(3)-95(3)-100(2)-105(3)
Metcon: 1 round + 47- rx’d