11
Apr
Wed, April 12th and Thurs, April 13th
Wednesday Oly
Power clean
1-1-1-1-1
Clean
2-2-2-2-2
Thursday CrossFit
Cash-In
Complete as many strict pull-ups (supine grip) as possible in 5 minutes.
WOD
“BAston”
Complete 5 rounds for time:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-ups
Post time to Comments.
6am OG Oly with the morning crew
all cleans at 225, some double bouncing in the later sets
Then, “Baston”
6:41 rx
I know how excited you were to do BAston this morning. I hope it was everything you wanted and more.
5 min amrap supine upright body pulls
38 reps, one chain
Bench 3×10
135-135-135
Last Thursday:
3+16 rx
Wow after the bench dips went nowhere
Bench:
10 reps @ 155# / 10 reps w/ 50# dumbells
8 reps @ 155# / 8 reps w/ 50# dumbells
7 reps @ 155# / 4 reps @ 135# / 7 reps w/ 50# dumbells
Lower back work:
3×10 reverse hyper with 25’s
5×10 GHD w/ 10# plate / 10 back extensions
Going to try and do Oly tonight if time permits
PC 200# Off 15# from a 1 PR and 205# double from last week #lossez
2x Clean 185#
Power Cleans
120 | 125F | 125 | 125F | 125F | 105
Squat Clean Doubles
115 | 117 | 117 | 117 | 117
Power Clean 1-1-1-1-1
155
Clean 1-1-1-1-1
155
PC up to 180 (pr)
OLY
Power Clean + Box Jumps (1+2)X5
195/34.5″, 205/36″, 210/37.5″, 215/39″, 220/39″
Clean + Box Jumps (2+2)X5
195/39″, 205/39″, 210/39″, 215/39″, 225/39″
“BASTON”
7:29Rx
OG OLY
Power clean: 85,90, 95 (failed), 90, 90
Clean: 75, 85, 90, 95, 95 – forgot to double them whoops
Power clean (singles):
1- 73
2- 83
3- 83
4- 83
5- 83
Squat clean (doubles):
1- 63
2- 73
3- 83
4- 83
5- 73
Notes: “Bad technique last exercise with the 83.. I can’t increase the weight until I can do a better technique”
Thursday WOD:
Complete 5 rounds for time:
7 Deadlifts (275/185#) Lina: 185 pounds
25 Air Squats note: improve the speed
7 Strict Handstand Push-ups note: with box
Time: 12:15
Great work and great notes!
OG Oly with the early birds
PC: 135,145,150,155,160(f) ran outta juiceeee
Clean doubles: 85,100,105,115,130 (controlled the bar down each time)
OLY
Power Clean 1-1-1-1-1
85-95-105-105(2 attempts to get rep)-105
Clean 2-2-2-2-2
85-95(extra attempt to get second rep)-95(terrible form)-90-95
Thursday
11 strict supine grip pull-ups (5 mins)
WOD (5 rounds)
7 deadlifts (@120 – could have done more, got in my head!!!!), 25 air squats, 7 hand release push-ups
9:40
Pull-ups with one med black and one small red band
5 minutes of chin-ups…CHIN-UPS
41
“Hamstring Hell”
8 Rounds, sprint 200M every 90 seconds
34/36/36/37/38/38/39/39
There isn’t enough oxygen in NYC to save your lungs from this workout.
5 minutes of chin-ups…CHIN-UPS
41
“Hamstring Hell”
8 Rounds, sprint 200M every 90 seconds
34/36/36/37/38/38/39/39
There isn’t enough oxygen in NYC to save your lungs from this workout.
Getting comfortable in the bottom of the fs:
Accumulate 5 minutes in the hole with bar:
2:30, 1:30, 1:00, took about 7 minutes total.
OG:
BTN Push Press 3-3-3-3:
65-75-85-95
Split Jerks 2-2-2-2
105-115-120-125(f)
Power Cleans 1-1-1-1-1
105-115-125-130-135 (tied my PR, stoked about this)
Cleans 2-2-2-2-2
105-115-120-125-130PR-135(1)
Wendler’s Week 1
Deadlift 140×5-160×5-182×9
clean grip @140 and 160
BTN Push Press 105(3)-115(3)-125(3)-135(3)
Split Jerk Doubles – 155-175-185-195
Power Clean singles – 135-145-155-165-175-185-190-195-200
Squat Clean singles – 185-195-105-115-125(f)
Bench – 155(3)-180(3)-195(2)
4 Round NFT
10 [email protected]
5 chin ups
10 wall [email protected]
Oly Power Cleans 255,265,270,275,280 PR
Oly Cleans doubles 225, 245, 255, 265
Oly Clean singles 275, 285, 295, 305, 310, 315 PR
5 min of supine strict pull-ups
47 reps
Cash out bench with Kenny
205(5) 225(5) 245(5)
Oly Power Cleans 95, 105, 105, 110, 110, 115,115
(Focus fast elbows, “we need speed”)
Oly Cleans doubles 105, 110, 110, 115,115, 115, 120
Oly Clean singles 85-85-85-85-85 ( working to get faster elbows)
5 min of supine STRICT pull-ups
10-5-5-4-4-4-2-6
40reps
Cash in:
40 muscle snatch empty bar
Spotter for EROC while be benched. Worked up to single at 205
5×5 ring dips
5 min max supine pull-ups with big chain
30
OG Oly
Power Clean singles: 115-125-130(ugly)-125-115-120-125
[warm up sets felt great, then after the ugly rep I backed off and worked on quick elbows]
Squat Clean doubles: 105-115-115-120-120
100 ghd sit-ups, for time:
4:55
Oly
Power Clean Singles
133 – 143 – 148 – 153 – 158(f) – 158
Squat Clean Doubles
133 – 138 – 143 – 148(1, failed the 2nd)
Subbed Hang Power Cleans for Cleans bc my knees are still not feeling right. 55-75-an ugly 85 (PR) then attempted 85 again twice and failed.
Salt n’ Peppa
KBS instead of box jumps
My push jerk was more of a push press @60#
1 + 30. OH anything are my weakness!
Pull-up holds
Back stretching
2 rounds for fun
400m row
21 kbs 18# (wooo first time since injury)
12 pull ups
Oly
Power clean singles
245????????-245-255(f)-245-245-245(f)
Less thinking; more pulling
Squat clean doubles
245 across
Wod: 10:41 rx
Cash out: 5 min max chin-ups
55
LGR!
Hot broga session post deads ????
Oly
Power clean singles
245????????-245-255(f)-245-245-245(f)
Less thinking; more pulling
Squat clean doubles
245 across
Wod: 10:41 rx
Cash out: 5 min max chin-ups
55
LGR!
12 supine grip strict pull ups
‘Baston’
10:41 @185# w/strict push ups because wrist pain ????
24 pull-ups, more than half with a band
WOD: 12:45, 185#, Pike push ups
24 pull-ups, more than half with a band
WOD: 12:45, 185#, Pike push ups
“BAston”
Complete 5 rounds for time:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict HSPUs
Did pike pushups from 24″ box.
8:25
“BAston”
Complete 5 rounds for time:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict HSPUs
Did pike pushups from 24″ box.
8:25
13 strict chin-ups (started a little late tehehe)
wod: 11:22 @185#, box pike push-ups
DLs in 4s/3s, push-ups unbroken
23 strict chin-ups
“BAston”
13:43 @175#, box pike push-ups*
[*off highest side of wooden box for inversion to get head in front of hands and press out head through – remember this scaling option to work full ROM]
23 strict chin-ups
“BAston”
13:43 @175#, box pike push-ups*
[*off highest side of wooden box for inversion to get head in front of hands and press out head through – remember this scaling option to work full ROM]
strict chin up 25
7 dl @93# (woo first since injury, afraid to go heavier), air squats, 7 push ups – 4:59
8 strict pull-ups
“Baston”
11:12 @155#, hand release push-ups
Need to tighten core and lower the booty more when deadlifting
31 strict pull-ups (supine grip)
BAston 12:31 @ 205, Strict HSPU
15 negatives
WOD: 8:49 @133
pike push ups on 24″ box
“Underwear BAston”
5 Rounds
20 Deads w/ 24kg dbs
25 air squats
7 strict HSPU
10:14
Waiter Walks for funzzies
sexy
34 strict supine pull ups with 20lb chain
BAston – 10:[email protected]
Wendler DL 255(3)-290(3)
Wendler Press 100(3)-110(3)-125(4)
Reverse Hyper 3×15(2/45)
GHD sit ups 3×20
34 strict supine pull ups with 20lb chain
BAston – 10:[email protected]
Wendler DL 255(3)-290(3)
Wendler Press 100(3)-110(3)-125(4)
Reverse Hyper 3×15(2/45)
GHD sit ups 3×20
BAston – 12:41 @ 165
“Baston”
5:53 Rx
Birthday Fhix tonight as Rx’d
How can you rx something you haven’t done yet?! ????
Well it’s a given that I’m going to be there getting my ass handed to me.
That’s right #viejo
That was hard
“Baston”
5:53 Rx
Birthday Fhix tonight as Rx’d
How can you rx something you haven’t done yet?! ????
That’s right #viejo
That was hard
Oly work
Power Cleans: 95-105-115-125-130(f)
Clean: 105-115-118-125-130-135(1) PR!! ????????
Eroc the Clean whisperer!! ????
Yes!!!!!
Oly work
Power Cleans: 95-105-115-125-130(f)
Clean: 105-115-118-125-130-135(1) PR!! ????????
Eroc the Clean whisperer!! ????
25 strict pull ups
Bahston: 12:58 @ 205# (pushups piked from box)
Baston: 11:28 @ 123# HSPU to 3 cushions…gotta start somewhere
34 strict chin-ups
WOD: 19:28 @115#s, strict HSPU
34 strict chin-ups
WOD: 19:28 @115#s, strict HSPU
25 chin-ups with one skinny and 1 medium band.
WOD: 12:32 DL 113 lbs and push-ups onto 12″ box.
Eroc’s birthday FHIX not RX bc I have wobbly patellas. Official diagnosis TBD tomorrow. I know, so exciting!
Great job to Eroc and the Metrop crew for crushing the workout!
Eroc’s birthday FHIX not RX bc I have wobbly patellas. Official diagnosis TBD tomorrow. I know, so exciting!
Great job to Eroc and the Metrop crew for crushing the workout!
9 chin ups
7GHDs
pike push ups
11:59
oops 7 back extensions
14 banded chin ups (red band)
12:12 @ 185#
14 banded chin ups (red band)
12:12 @ 185#
17 strict chinups
5×5 shrug muscle cleans @33
17 strict chinups
5×5 shrug muscle cleans @33