Wed Aug. 16th and Thurs, Aug 17th
Reminder, bring a friend to any class on Saturday, August 19th. Pre-brunch workout anyone?
Attention dynamic duos of the trop! The CrossFit Team Series starts September 21st and ends October 2nd, and CFM will prescribe all of the team series workouts. Find a partner from your usual class-time and register if you want to join in the fun. Click links for details.
One more thing! Sunday’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled, plan accordingly!
Wednesday Oly
Today’s push-up count: 42
Push Jerk
3-3-3
Push Jerk + Split Jerk
3 x (2+1)
Split Jerk
1-1-1
Thursday CrossFit
Today’s push-up count: 43
WOD
Complete as many rounds as possible in 25 minutes of:
7 strict pull-ups
50/35-lb. dumbbell cleans, 9 reps
20 box jumps, 24/20″
Post rounds completed to comments.
Only:
165;175;210
Push jerks need work. Pretty sure my push press triple is better
Push-ups:
In an attempt to get yesterday’s and today’s done:
4 rounds:
21 push-ups
40 du
✅
Oly *
New phone hasn’t picked up on our cool gym lingo yet ????
2,000m swim
Quick OG visit
Push Jerk 3-3-3:
185-195-205 (most likely PR)
60 GHD’s and some ring push ups
Wednesday Oly
Today’s push-up count: 42
Push Jerk
3-3-3 Lina: (68,73,83)
Push Jerk + Split Jerk
3 x (2+1) Lina: (73,83,83)
Split Jerk
1-1-1 (83,88(fail),83) 🙁
75 90 105split jerk pr
Wed OG
10 minutes of handstand practice (freestanding, against the wall, shoulder taps)
MU progression work w/Matt (false grip swings, assisted strict MU and pull-ups before ripping)
100 push-ups
In the hole 116 push-ups (until Thurs)
Yikes!
Oly: All lifts were power cleaned from the floor
push jerk triples: 75-80-90
2 push jerk + 1 split jerk: 95-100-105
split jerk singles: 115-125-130(f)
125 post op PR match for split jerk. I’m gonna get 130 back soon.
Matt said I should stop hook gripping for my jerks … oops
Oly – Push Jerk 68/ Push Jerk +Jerk 73/ Jerk 88
42 push-ups, check
Tomorrow’s dumbbell clean WOD
7+7 rx, rough grind after yesterday
Saturday’s bring a friend WOD with my friends Chad, Jo, and Katie
13:59 rx
Friday’s Push Press Singles
135-155-175-185-195-205-215(f)
This coming Saturday’s WOD 20:23rx with Matt, Katie and Johanna
Whole lot of uncomfortableness in that one
55 pushups (Total: 333, still playing catch up…)
Oly:
75-85-95
100-105-110
120-125-130
Saturday’s bring a friend WOD with Chad, Katie, and Matt: 19:13 Rx. Watching Matt lap us after he did a 25 min wod before this one was super demoralizing. I tried really hard not to get lapped…
50-40-30-20-10
Thrusters w/ 50# db
Sit-ups
14:34
38 push-ups to get to an even 600 plus some handstand holds trying to come off the wall and shift my weight a bit.
Crossfit Mile Zero – Key West
Back squats – work to heavy 3 rep 6×3
225-255-265-275-285-300
10 min AMRAP –
10 DB thrusters
14 OH DB lunges
10 DB cleans
All with 35# DB’s
3+2
Wednesday Oly (left shoulder didn’t feel great yesterday so wasn’t looking for a PR today)
Push Jerk
3-3-3 (70-75-80)
Push Jerk + Split Jerk
3 x (2+1) (80-85-90)
Split Jerk
1-1-1 (90-95-100-110)
*110 from the rack everything else power cleaned from the floor
Tuesday push-ups 41: check
Wednesday push-ups 42: check
Thursday WOD
6+16 @35
*pull ups with two medium black bands
43 push ups: check
Oly complex
3-Position Clean + Split Jerk =
1 Hang Squat Clean (mid-thigh)
1 Hang Squat Clean (knee-level)
1 Squat Clean (from the floor)
Finish with a single Split Jerk
185, 205, 225, 235, 245, 250 P.R. !
4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)
A single “Tabata” round consists of :20s on, :10s off.
Repeat this timing scheme for a total of (4) times at first the box jump overs, and then move directly into the deadlifts for another (4) rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00 conditioning piece.
146 reps rx
Oly complex
3-Position Clean + Split Jerk =
1 Hang Squat Clean (mid-thigh)
1 Hang Squat Clean (knee-level)
1 Squat Clean (from the floor)
50%-55%-60%-65%-70% of 1RM C&J
65-70-75-80-90
Finish with a single 3 position clean + split Jerk
105-115-115-120-125 (failed x2)
4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)
183 reps Rx
Accessory work:
4 sets of 12 reps
DB strict press #25
15 strict HSPU with 2 Abmats
42 push-ups (at home)
Failed 125 on the split Jerk.
Made up Oly from 2 weeks ago:
1 RM Power Clean
133 – 138 – 143 – 148 – 153(f)
For time:
10 Hang Power Cleans @ 105 (70%)
10 Hang Power Cleans @ 115 (75%)
10 Hang Power Cleans @ 125 (80%)
5:38
Front Squat
Worked up to 185 # for 3. Knee felt good. Front rack
Not so much
Metcon:
“Wiggle”
21-15-9
Front Squat 115#
Toes to Bar
9:15 Rx. Slow and steady on the Front Squat
OHS triples: 145-155-165-175-185-195-205.
OHS triples: 145-155-165-175-185-195-205.
Oly complex
3-Position Clean + Split Jerk =
1 Hang Squat Clean (mid-thigh)
1 Hang Squat Clean (knee-level)
1 Squat Clean (from the floor)
Finish with a single Split Jerk
65/70/80/85/95/105/110
4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)
100 reps Rx’d
15-10-5
800m run
5-10-15
13:48
15-10-5
800m run
5-10-15
13:48
Of what?! ???? that one felt nice eh??? ????
7 rounds + 2 pull-ups
Strict Pull-ups
50# DB cleans (I don’t remember these feeling so awkward during the open)
Step ups
7+16 at 25#, pull ups with med red band
43 push ups: check
7+16 at 25#, pull ups with med red band
43 push ups: check
9 rounds RX
855 push ups so far
road trip ????
4 x 40 Jumping Jacks / 30 sit ups / 20 squats /10 push +3
I will double under tomorrow.
road trip ????
4 x 40 Jumping Jacks / 30 sit ups / 20 squats /10 push +3
I will double under tomorrow.
5+4 @20lbs and step ups
DL 195(5)-225(5)-255(5)
CF Gymnastics
For Time:
150 Push ups
*Every minute on the minute 10 Squats
8:31rx
Thursday WOD 7+7rx
DL 195(5)-225(5)-255(5)
CF Gymnastics
For Time:
150 Push ups
*Every minute on the minute 10 Squats
8:31rx
Thursday WOD 7+7rx
Thursday workout
8 + 13 rx
Thursday workout
8 + 13 rx
6+4 with a band
A) 5 Rounds, every 2 minutes
16 split squats w/ 35# DBS
B)10 min AMRAP –
10 DB thrusters
14 OH DB lunges
10 push-ups
All with 35# DB’s
4+3
*Elbow is still wonky and cleans didn’t feel great. Those OH lunges with 2 dbs will get ya!!
**640 push-ups in August.
A) 5 Rounds, every 2 minutes
16 split squats w/ 35# DBS
B)10 min AMRAP –
10 DB thrusters
14 OH DB lunges
10 push-ups
All with 35# DB’s
4+3
*Elbow is still wonky and cleans didn’t feel great. Those OH lunges with 2 dbs will get ya!!
**640 push-ups in August.
6+5 @ 35#
43 pushups
90 pushups yesterday to help catch up
6+5 @ 35#
43 pushups
90 pushups yesterday to help catch up
ohs triples
155,165,175,185
oly
a. 225,235,245
b. 245
c. eomom split jerk increasing weight 10lbs odds, 10ghds evens
235,245,255,265,275,285x
toasty!
7+5: first four rounds strict pull ups, then had the extra kick at the end. Brutal.
100 push ups (570 total)
7+5: first four rounds strict pull ups, then had the extra kick at the end. Brutal.
100 push ups (570 total)
5+13 @ 35
5+13 @ 35
Today’s 43 push-ups
Rough day at the office but better than nothing
Today’s 43 push-ups
Rough day at the office but better than nothing
4+4rx. Full cleans. None of that Nancy boy power clean garbage.
45 push-ups.
6+2 RX. I liked this one
50 push ups. Total: 676
6+2 RX. I liked this one
50 push ups. Total: 676
56 pushups
389 total so far.
56 pushups
389 total so far.
modwod 25mins
7 strict pu
9 db snatch alternating arm
20 stepups
10+7
modwod 25mins
7 strict pu
9 db snatch alternating arm
20 stepups
10+7
Thursday WOD: 5+3 Rx
Thursday WOD: 5+3 Rx