8
Aug
Wed, Aug 9th and Thurs, Aug 10th
Don’t miss it! Our KHour workout this Saturday will meet in Central Park at the Arthur Ross Pinetum. Stick around after for snacks and Spikeball and good times. The gym will be closed all day Saturday.
Wednesday Oly
Today’s push-up count: 32
10 min EMOM
2 Hang Power Snatch
Snatch Balance
5 x 2
Thursday CrossFit
Today’s Push-Up Count: 33 (212 down!)
Find your max height box jump, then
50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14-lb. ball
Box jumps, 24/20-in. box
Post time to comments.
Last Saturday’s workout:
31:24 rx
This was a doozie
Push-ups : 32
2,500m swim
Evening OG:
Bench press with some strict pull-ups and T2B mixed in.
Wednesday OLY
10 min EMOM 1 hang power snatch: Started @ 105 worked up to 120. Failed a couple in between.
5×2 (heaving) snatch balance: Started @ 115 worked up to 125
32 push ups
Push-Ups: check, 179 down, 821 to go!
Thursday’s MetCon w Lizzy:
15:00 rx, it looks worse than it is, just pace those first two rounds
it looks pretty bad- how much worse can it be??
Time cap?!? ????
30:00. If you think you’ll be closer to 30:00 than 20:00, think of it like a long jog and not a hard run and you’ll be just fine!
Crossfit South Brooklyn
Tempo Back Squats 31×1 for 2 sets of 6
125#
Tempo Front Squats 31×1 for 1 set of 6
105#
Metcon 12-9-6-3-6-9-12
Power Snatches at 65#
T2B
9:54 with knee raises
OLY
EMOM 70-70-75-75-80-80-85-75-80-85
Jumped forward in the first 85 so brought the weight down to dial in technique
Snatch balance doubles 85-90-90-95-100
Feeling a lot more stable in overhead lifts *throws glitter*
OLY
EMOM 70-70-75-75-80-80-85-75-80-85
Jumped forward in the first 85 so brought the weight down to dial in technique
Snatch balance doubles 85-90-90-95-100
Feeling a lot more stable in overhead lifts *throws glitter*
Oly @58
Thursday’s metcon w/Matt
17:41 rx
wb (30/20,20/20,15/15,13/7,10)
bj slow and steady
32 push-ups
Thursday’s metcon w/Matt
17:41 rx
wb (30/20,20/20,15/15,13/7,10)
bj slow and steady
32 push-ups
lol bj slow and steady
Single arm strict press w/ 50# db (7/6/5/5/5)
L-Sit (29/26/25/22/20)
Push-ups: 32
278 in August
Single arm strict press w/ 50# db (7/6/5/5/5)
L-Sit (29/26/25/22/20)
Push-ups: 32
278 in August
OG Oly
(disconnect between online and the board on the emom numbers so started with doubles and ended with singles)
EMOM Hang Power Snatch
75×2-75×2-80-80-85-85-85-90-90-95 PR
Snatch Balance doubles
75-85-95-85-85
32 push-ups in sets of 8
Oh you’re right!
OG Oly
(disconnect between online and the board on the emom numbers so started with doubles and ended with singles)
EMOM Hang Power Snatch
75×2-75×2-80-80-85-85-85-90-90-95 PR
Snatch Balance doubles
75-85-95-85-85
32 push-ups in sets of 8
Oh you’re right!
10 hang power snatches I’ll never get back…
emom:
55-60-60-65-65-70-70-70-85-85(pressed out on this last one)
drop snatch doubles:
55-60-60-65-70
32 push-ups: check
Thursday wod, done upstate: 20:24
Jumped to a box about 18″ high
33 push-ups: check
That’s dedication.
you go girl!
Oly in OG
HPS Doubles Emom
115-115-135-135-145-145-155-155-155-165
-Dropped in between twice at 155 and at 165
Snatch pulls
3×3 @ 215
PM OG: typical Wednesday midline stuff
5 rounds:
15 strict unbroken pull-ups
20 back extensions
25 ghd sit-ups
Oly in OG
HPS Doubles Emom
115-115-135-135-145-145-155-155-155-165
-Dropped in between twice at 155 and at 165
Snatch pulls
3×3 @ 215
PM OG: typical Wednesday midline stuff
5 rounds:
15 strict unbroken pull-ups
20 back extensions
25 ghd sit-ups
32 pushups (6-6-6-6-8)
oly in OG
HPS Doubles EMOM
65-70×2-75×2-80×3-85-90 PR?
1 strict pullup 10 min emom (3 pullups, 7 chinups), haven’t done strict pullups in a while…
32 pushups (6-6-6-6-8)
oly in OG
HPS Doubles EMOM
65-70×2-75×2-80×3-85-90 PR?
1 strict pullup 10 min emom (3 pullups, 7 chinups), haven’t done strict pullups in a while…
54 push ups (32 this week, 22 from last week, 10-10-10-10-14)
Oly at OG
HPS Doubles EMOM
95-100-105-110-115-120-125-130-135-140
Heaving Snatch Balance Doubles
75-95-125-145-165(1)
With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk
65/75/85/95/100
That was a fun one!! ????
32 push-ups ✔️
With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk
65/75/85/95/100
That was a fun one!! ????
32 push-ups ✔️
Deadlift: 5X3, increase 5lbs from last week: 285,290,295,300,305
10 Min EMOM: 4X 120# thrusters, with 10 weighted step-ups on 20 inch box. Woof.
Deadlift: 5X3, increase 5lbs from last week: 285,290,295,300,305
10 Min EMOM: 4X 120# thrusters, with 10 weighted step-ups on 20 inch box. Woof.
Drop In West Coast Strength and Conditioning:
1RM Floor Press (Bench Press but lying on the floor): 225# This was surprisingly awkward
WOD:
8.09.2017
EMOM 20:
Minute 1: 2 Rope Climb (last round had to scale to 4 ground to standing rope pulls because of bad rope burn on the descent)
Minute 2: 8/5 Handstand Push-ups (scaled to 4 kipping HSPU)
Minute 3: 12 Hollow Rocks
Minute 4: 15 Goblet Squats (53, 35)
Minute 5: 40s Farmer Carry (53# each arm)
Happy birthday Ken!
Drop In West Coast Strength and Conditioning:
1RM Floor Press (Bench Press but lying on the floor): 225# This was surprisingly awkward
WOD:
8.09.2017
EMOM 20:
Minute 1: 2 Rope Climb (last round had to scale to 4 ground to standing rope pulls because of bad rope burn on the descent)
Minute 2: 8/5 Handstand Push-ups (scaled to 4 kipping HSPU)
Minute 3: 12 Hollow Rocks
Minute 4: 15 Goblet Squats (53, 35)
Minute 5: 40s Farmer Carry (53# each arm)
Happy birthday Ken!
With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk
*must be unbroken on all cleans
135,155,175,195,200 p.r.
https://youtu.be/E6PklA2zPMk
With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk
85, 95,105,110 ,115 p.r. Unbroken
Accessory work:
FPP Day 2: strict pull-ups
5-4-4-3-2
60 hip extensions
Push- ups 32 Unbroken
Rope climb (j-hook work)
With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk
85, 95,105,110 ,115 p.r. Unbroken
Accessory work:
FPP Day 2: strict pull-ups
5-4-4-3-2
60 hip extensions
Push- ups 32 Unbroken
Rope climb (j-hook work)
Wednesdy OLY
Hang power snatch
65-65-70-70-70-75-75-75-75-80
Snatch balance (today was rough!) @65
2(F)-2(F)-2(two attempts to get)-2(F)-2(two attempts to get)
Thursday WOD – 19:34 Rx
33 Push-ups Thursday: check
32 Push-ups Wednesday: check
Wednesdy OLY
Hang power snatch
65-65-70-70-70-75-75-75-75-80
Snatch balance (today was rough!) @65
2(F)-2(F)-2(two attempts to get)-2(F)-2(two attempts to get)
Thursday WOD – 19:34 Rx
33 Push-ups Thursday: check
32 Push-ups Wednesday: check
1 RM Box Jump: 30″
“22”
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row
2+15rx
Push-ups✔️
“22”
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row
2+15rx
Push-ups✔️
Frontline
DL 1RM
Wu 125(5)-155(3)-185(2)
215-235-255(pr)-275(pr)
Metcon
4rft
15 thrusters 55#
10 burpee over bar
8:28rx
Push ups
70 today (356 total)
Deadlift 5×5
185-205-215-225-235
AMARP 15min
400m Run
15 toes to bar
12 Front Rack Lunges @ 95
9 Strict Ring Dips
3 rounds in 15:45
Deadlift 5×5
185-205-215-225-235
AMARP 15min
400m Run
15 toes to bar
12 Front Rack Lunges @ 95
9 Strict Ring Dips
3 rounds in 15:45
CP Bike ride 6.2mi @ 17.4mph
32 push ups
CP Bike ride 6.2mi @ 17.4mph
32 push ups
Dealing with a knee issue, so did the following:
50-40-30-20-10 Push Press (85#) / Sit-Ups
15:56
Shoulders are done.
Dealing with a knee issue, so did the following:
50-40-30-20-10 Push Press (85#) / Sit-Ups
15:56
Shoulders are done.
Thursday –
31 inch box jump
19:20 with 10lb wall ball and 12 inch box
Thursday –
31 inch box jump
19:20 with 10lb wall ball and 12 inch box
25:29min Rx
25:29min Rx
Thursday
33 push ups
36″ box jump. Not my best
WOD: 23 minutes Rx slow n steady
Thursday
33 push ups
36″ box jump. Not my best
WOD: 23 minutes Rx slow n steady
Thursday CrossFit
max height box jump: 34.5″
15:52 rx
33 pushups in sets of 11
3 loops of the park on the bike:
1/2 loop warm up, then 15-30 seconds jump sprint (out of the saddle acceleration) followed by 90 seconds of sustained max effort
3 min full recovery between efforts
repeat 6x
1 lap cool down
2.2m on the feet 8:40/mi pace
14:32 Rx
22 push-ups (300 this month)
14:32 Rx
22 push-ups (300 this month)
6 am class and Liz wasn’t even there 🙁 Great group of people to work out with early in the am!
WOD: AWFUL! Very humbling 35ish minutes???
Did 100 push ups including the ones in the warm up. Total: 356
6 am class and Liz wasn’t even there 🙁 Great group of people to work out with early in the am!
WOD: AWFUL! Very humbling 35ish minutes???
Did 100 push ups including the ones in the warm up. Total: 356
Thursday, rest day
Max box jump, 47″
33 push-ups, check
Push Ups 11-11-11
Max BJ 43″
16:41rx
Push Ups 10-13
Push Ups 11-11-11
Max BJ 43″
16:41rx
Push Ups 10-13
Max box jump 44″
Wall balls and box jumps workout: 16:53
Still on track with the push-ups.
Max box jump 44″
Wall balls and box jumps workout: 16:53
Still on track with the push-ups.
45″ box jump
17:03 WOD
Eureka!!! I got some double unders in ????
Push Up
26′ Box Jump ????
21:56 WOD
Eureka!!! I got some double unders in ????
Push Up
26′ Box Jump ????
21:56 WOD
weds
a. assbike 100c tester – 5:36 consistent 68-72rpm effort ~ 90%
more there. 26sec PR but would like to try to blow it up with a max effort and try to hold on. anyone want to test with me?
b. build up to max height box jumper
30(10),36(5),40(5),44(3),47.75(1),49(1),51FFFFFF
did multiples of 5s and 3s before the singles to cue less daunting singles. kind of worked but couldn’t get up there.
c. 5×5 bench bro sesh w Ki turned into 5×1+4 bench
225(5),245(5),245(5),245(5),245(5)
Drop In West Coast Strength and Conditioning:
5 rounds of 2 min Max Row Meters (counting the follow thru)
2-3 min rest in between
635m
622m
611m
609m
596m
Drop In West Coast Strength and Conditioning:
5 rounds of 2 min Max Row Meters (counting the follow thru)
2-3 min rest in between
635m
622m
611m
609m
596m
22:45 Rx
43.5″ max box jump
33 pullups
22:45 Rx
43.5″ max box jump
33 pullups
Push-ups✔️
21:04 Rx
38″
14:23 Rx
33″ …absolutely made a fool of myself going for 34.5″
28.5″
WOD
20:15 Rx
Woof.
Erin killed it. And my will to live.
28.5″
WOD
20:15 Rx
Woof.
Erin killed it. And my will to live.
23:59 rx ????
23:59 rx ????
22:38 RX
42″
22:38 RX
42″
On call 33 push ups (389 total)
On call 33 push ups (389 total)
24:30 Rx
38″
Thurs: got to last round 9 WB
Thurs: got to last round 9 WB
Thursday CrossFit
Today’s Push-Up Count: 33 (212 down!)
Find your max height box jump Lina: 31″ Box + 2 mats
50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14-lb. ball
Box jumps, 24/20
Total time: 21:48 RX
Thursday CrossFit
Today’s Push-Up Count: 33 (212 down!)
Find your max height box jump Lina: 31″ Box + 2 mats
50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14-lb. ball
Box jumps, 24/20
Total time: 21:48 RX