7
Feb
Wed, Feb 8th and Thurs, Feb 9th
New hoodies are coming. Order yours here before 2/15.
Wednesday Oly
Hang Clean & Jerk
1-1-1-1-1
Back Squat
3-3-3-3-3
Thursday CrossFit
“Weston”
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 2 x 50/35-lb.
50/35-lb. waiters walk, 50 meters, right arm
50/35-lb. waiters walk, 50 meters, left arm
Post time to comments.
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.
Monday’s wod
FS Rx unbroken
Steps ups 20″
Total calories: 54
Oly
Hang clean: 205-215-225-235-240(F)
BS(3): 255-275-285-290-290 PR
Death (or until sand) by DB thrusters
Finished 9s, ripped thumb… sand
Dipset
20-10-10-10-10-10-10-20
Oly
Hang clean: 205-215-225-235-240(F)
BS(3): 255-275-285-290-290 PR
Death (or until sand) by DB thrusters
Finished 9s, ripped thumb… sand
Dipset
20-10-10-10-10-10-10-20
BS 5×3 @ 215# (I tried 225# and it wasn’t happening, so went lighter and tried to do each set within 1:15 of each other).
25-20-15-10-5 Ass Bike
50-40-30-20-10 GHD
Time: 19:28
Rest day tomorrow, I think my abs might be sore.
BS 5×3 @ 215# (I tried 225# and it wasn’t happening, so went lighter and tried to do each set within 1:15 of each other).
25-20-15-10-5 Ass Bike
50-40-30-20-10 GHD
Time: 19:28
Rest day tomorrow, I think my abs might be sore.
Yesterday’s wod
2+50 rx at the 15:00 time cap I gladly followed
I’m not cut out for 6am
Yesterday’s wod
2+50 rx at the 15:00 time cap I gladly followed
I’m not cut out for 6am
Made up Monday at 83#. With the 6am adjustment that’s totally RX…(probably should have gone heavier but the left side of my back is feeling funky).
First round didn’t realize we were supposed to row so did burpees. All other rounds rowing. Total 95
Made up Monday at 83#. With the 6am adjustment that’s totally RX…(probably should have gone heavier but the left side of my back is feeling funky).
First round didn’t realize we were supposed to row so did burpees. All other rounds rowing. Total 95
Dumbbells gotta get them in…
Oye learning to control my breathing…
18-15-12-9-6-3
Dumbbell thruster & burpee box jumps.
35lbs 24inch box
11:42
Unbroken RD of 18, 9, 6, 3
Dumbbells gotta get them in…
Oye learning to control my breathing…
18-15-12-9-6-3
Dumbbell thruster & burpee box jumps.
35lbs 24inch box
11:42
Unbroken RD of 18, 9, 6, 3
Hang Clean & Jerk – all from the low hang focusing on tight lats
worked up to 113lbs – all felt pretty solid
goal accessory work
5 rounds on assault bike
1 min on / 1 min off
BS 3’s up to 138lbs
Hang Clean & Jerk – all from the low hang focusing on tight lats
worked up to 113lbs – all felt pretty solid
goal accessory work
5 rounds on assault bike
1 min on / 1 min off
BS 3’s up to 138lbs
Monday’s WOD
65lb unbroken
Total cals: 65
Monday’s WOD
65lb unbroken
Total cals: 65
Hang clean and jerk 93#
BS 73# working on deep squat and upper body form
Worked on DU
Hang clean and jerk 93#
BS 73# working on deep squat and upper body form
Worked on DU
Did Angie during open gym this morning and it took 100 years. Literally. Matt’s beard definitely grew a few inches during the time it took. Ring rows and push-ups killed me and I may have stayed on the ground longer during push-ups because of the country music Matt was playing. ????????????????
Back squats 5 x 3
73-93-113-123-133 (PR? I think)
Then an Eroc crafted workout + DU Practice
4 rounds
Row 250 m
10 FS 95#
10 burpees
15:30
Did Angie during open gym this morning and it took 100 years. Literally. Matt’s beard definitely grew a few inches during the time it took. Ring rows and push-ups killed me and I may have stayed on the ground longer during push-ups because of the country music Matt was playing. ????????????????
Back squats 5 x 3
73-93-113-123-133 (PR? I think)
Then an Eroc crafted workout + DU Practice
4 rounds
Row 250 m
10 FS 95#
10 burpees
15:30
Oly session with JoJo
Hang clean (working up to a heavy single)
245, 265, 275, 280, 285, 290, 295 pr Namaste
Strength
Back squats
245, 265, 285, 305, 325, 335
Snatch from the hang
155,165,170,175,180,185,190
Strict press 3 rep
135,145, 155, 160, 165, 170 pr
Oly session with JoJo
Hang clean (working up to a heavy single)
245, 265, 275, 280, 285, 290, 295 pr Namaste
Strength
Back squats
245, 265, 285, 305, 325, 335
Snatch from the hang
155,165,170,175,180,185,190
Strict press 3 rep
135,145, 155, 160, 165, 170 pr
BS: 5×3 @ 260#s
BS: 5×3 @ 260#s
Thursday wod: 25#dumbbell, 4 xdown gym for farmers, 1 for waiters
33:44
Thursday wod: 25#dumbbell, 4 xdown gym for farmers, 1 for waiters
33:44
OLY session with El Capitán… and getting it done!
Hang clean (only) saved my shoulders for Metcon.
Worked to find heavy single
110, 115, 120, 125, 130 (PR) THANKS Eroc..
and approved by coach Johanna on technique and form!!!
Back Squat 5×3
155, 160, 165, 170, 175 (3 rep Max PR)
Now Metcon: AMRAP 10 min
20 HSPU (1Abmat)
30 OHS #65
40 Burpees
50 DU’s
OMG time ran out on me and picked up rope!!!
Could not finish a RD, but it’s okay good challenge for me to do again.
OLY session with El Capitán… and getting it done!
Hang clean (only) saved my shoulders for Metcon.
Worked to find heavy single
110, 115, 120, 125, 130 (PR) THANKS Eroc..
and approved by coach Johanna on technique and form!!!
Back Squat 5×3
155, 160, 165, 170, 175 (3 rep Max PR)
Now Metcon: AMRAP 10 min
20 HSPU (1Abmat)
30 OHS #65
40 Burpees
50 DU’s
OMG time ran out on me and picked up rope!!!
Could not finish a RD, but it’s okay good challenge for me to do again.
Thursday’s WOD
33:59 Rx
Stretch the forearms. I could barely grip the rower which makes for a very long1000M.
Dayum! Makes me feel like I did a different workout! ????
You did!
So lets remove that Rx and give me an A for effort and a D for math.
Thursday’s WOD
33:59 Rx
Stretch the forearms. I could barely grip the rower which makes for a very long1000M.
Dayum! Makes me feel like I did a different workout! ????
You did!
Im guessing too! What was the difference? Maybe the distance for the carries? But even that wouldnt account for the time difference!
So lets remove that Rx and give me an A for effort and a D for math.
A) 5 Rounds
90 second farmers carry
30 second rest
30 second waiter carry (left)
30 second waiter carry (right)
30 second rest
B) 3 Rounds
45 Second hollow hold
75 second plank
60 second rest
C) 3.4 Mile run
Middle mile in 6:04
A) 5 Rounds
90 second farmers carry
30 second rest
30 second waiter carry (left)
30 second waiter carry (right)
30 second rest
B) 3 Rounds
45 Second hollow hold
75 second plank
60 second rest
C) 3.4 Mile run
Middle mile in 6:04
Oly
Hang C&J: 115-120-125-120-120
Back Squat: 145 across (every rep to the bottom)
10min AMRAP:
20 HSPU (1abmat)
30 OHS (65)
40 Burpees over the barbell
50 DUs
—1+31 rx
Bar MU practice: 54-71% improvement on the right arm chicken wing. nearly clean. so:
5min EMOM of 1 nearly clean BMU, ftw.
Oly
Hang C&J: 115-120-125-120-120
Back Squat: 145 across (every rep to the bottom)
10min AMRAP:
20 HSPU (1abmat)
30 OHS (65)
40 Burpees over the barbell
50 DUs
—1+31 rx
Bar MU practice: 54-71% improvement on the right arm chicken wing. nearly clean. so:
5min EMOM of 1 nearly clean BMU, ftw.
Made up Monday’s wod
5 rounds of 3 min
10 FS @ 125 unbroken rx
10 step ups @ 24″
Max cal row
Total calories: 15/17/17/18/16
5×10: slow ghd sit-ups and hip extensions
Made up Monday’s wod
5 rounds of 3 min
10 FS @ 125 unbroken rx
10 step ups @ 24″
Max cal row
Total calories: 15/17/17/18/16
5×10: slow ghd sit-ups and hip extensions
Step Ups with 35# DB 5×10
HSPU with box 12/12/13/13/13
Back extensions 20/20/20/20/20
Lsit Hold (working on holding above horizontal) 5×1:00
Flight simulator with dubs. I only made it to 30. Working on technique.
Step Ups with 35# DB 5×10
HSPU with box 12/12/13/13/13
Back extensions 20/20/20/20/20
Lsit Hold (working on holding above horizontal) 5×1:00
Flight simulator with dubs. I only made it to 30. Working on technique.
Hang Clean & Jerk
105-115-125-130-135(PR)
500m Row: 1:57
Hot stuff!!!
Wow, go get it!!!!
Hang Clean & Jerk
105-115-125-130-135(PR)
500m Row: 1:57
Hot stuff!!!
Wow, go get it!!!!
5×3 power cleans: 165-175(4)
Yesterday’s wod: 2+30 rx at the 15min time cap.
5×3 power cleans: 165-175(4)
Yesterday’s wod: 2+30 rx at the 15min time cap.
Power cleans:
95(3)-105(3)-115(3)-115(3)-115(3)-120(2)-125(1)-130(f)
Trying to relearn the power clean
Did some muscle up stuff. Still getting over a cold so nice metcon. SNOW DAY tomorrow!!
Snow day!!!!!!!! Sleep, hydrate, sleep some more.
Power cleans:
95(3)-105(3)-115(3)-115(3)-115(3)-120(2)-125(1)-130(f)
Trying to relearn the power clean
Did some muscle up stuff. Still getting over a cold so nice metcon. SNOW DAY tomorrow!!
Snow day!!!!!!!! Sleep, hydrate, sleep some more.
5×8 bench: 135-140-145-145-150(for like 6.8 reps)
Oly:
Clean and jerks: 175-185-195-200-205(clean yes, jerk no)
Squats up to 240
5×8 bench: 135-140-145-145-150(for like 6.8 reps)
Oly:
Clean and jerks: 175-185-195-200-205(clean yes, jerk no)
Squats up to 240
OG
Snatch + Hang Snatch + OHS complex
115 for 3-4x, then failed a bunch at 135. HMMMMmmmmm – Trump administration has not been good for my overhead
3 Rounds for Quality
5 Tempo Zombie Squats #95
5 Strict Press #95
20 GHD’s
OG
Snatch + Hang Snatch + OHS complex
115 for 3-4x, then failed a bunch at 135. HMMMMmmmmm – Trump administration has not been good for my overhead
3 Rounds for Quality
5 Tempo Zombie Squats #95
5 Strict Press #95
20 GHD’s
OLY
CJ – 53/ 63/ 73/ 93/ 93 (heavier next time working on my moves)
BS – 83/ 103/ 133/ 143/ 148
Thanks 8p It was so LIT!!! ????
8pm was rather lit, and it was all thanks to you Patty. Joe, you did ok too.
OLY
CJ – 53/ 63/ 73/ 93/ 93 (heavier next time working on my moves)
BS – 83/ 103/ 133/ 143/ 148
Thanks 8p It was so LIT!!! ????
8pm was rather lit, and it was all thanks to you Patty. Joe, you did ok too.
4 rounds @ #35 in 42:00
#motivatewithrob …he just keeps going!
#energizerbunny
Everybody was MOVING this morning ????
4 rounds @ #35 in 42:00
#motivatewithrob …he just keeps going!
#energizerbunny
Everybody was MOVING this morning ????
neck shoulder thoracic mob. traps are pretty sore from the snatches yday.
bench press 8s with joe
185,200,225,235,255,270(failed on 5th)
maybe a touch aggressive with the 270 but 255 felt tremendous, just really great.
neck shoulder thoracic mob. traps are pretty sore from the snatches yday.
bench press 8s with joe
185,200,225,235,255,270(failed on 5th)
maybe a touch aggressive with the 270 but 255 felt tremendous, just really great.
Definitely lacking on the food shopping farmers carry
– grip was toast, me no likey
3 rounds + 647M @ 35lbs
40 min timecap
Definitely lacking on the food shopping farmers carry
– grip was toast, me no likey
3 rounds + 647M @ 35lbs
40 min timecap
2k row – 6:44.0 (pr!)
Getting good at this row stuff, barbells well not so much. Hashtag born to be skinny
Accumulate 10 minutes of Hollow hold
– 17:00
100 dips – 9:51
2k row – 6:44.0 (pr!)
Getting good at this row stuff, barbells well not so much. Hashtag born to be skinny
Accumulate 10 minutes of Hollow hold
– 17:00
100 dips – 9:51
if anyone has some spare time on their hands from 12n-230/3ish then come over to the Common Pantry @ 8 East 109th Street. the snow has hindered ppl getting there and they need volunteers today for packing and distributing food to the families.
good karma
https://nycommonpantry.org
if anyone has some spare time on their hands from 12n-230/3ish then come over to the Common Pantry @ 8 East 109th Street. the snow has hindered ppl getting there and they need volunteers today for packing and distributing food to the families.
good karma
https://nycommonpantry.org
fun snowy morning with 6am
44:03 rx
finished the last row at the 40min cap.
fun snowy morning with 6am
44:03 rx
finished the last row at the 40min cap.
53:43 RX
10 attempts, max hang
90, then 60 seconds across
10 attempts, max hang
90, then 60 seconds across
A) 5 Rounds every 3 minutes
16 Front-rack lunges w/ 24kg dbs
B)21-18-15-12-9-6-3
Deadlift High pulls w/ 35# dbs
Push-press w/ 35# dbs
10:45
Inspired by true events:
https://www.youtube.com/watch?v=v-0gEGAfMig
C) Shoveling all of the snow in Williamsburg
A) 5 Rounds every 3 minutes
16 Front-rack lunges w/ 24kg dbs
B)21-18-15-12-9-6-3
Deadlift High pulls w/ 35# dbs
Push-press w/ 35# dbs
10:45
Inspired by true events:
https://www.youtube.com/watch?v=v-0gEGAfMig
C) Shoveling all of the snow in Williamsburg
Snow Day! Fun Day At Metropolis 50:00 4rds
Snow Day! Fun Day At Metropolis 50:00 4rds
Love the 10am crew, they push it and go hard!
I also love SNOW DAYS!
50:12rx – 4 rounds at 40:11 the secret is hook grip
Wendler DL 225(5)-255(3)-285(5)
Love the 10am crew, they push it and go hard!
I also love SNOW DAYS!
50:12rx – 4 rounds at 40:11 the secret is hook grip
Wendler DL 225(5)-255(3)-285(5)
38:31 4 rounds Rx
38:31 4 rounds Rx
44:54 rx
44:54 rx
4 rounds 44:00
4 rounds 44:00
44:58 rx
44:58 rx
Solo workout with Eroc
48:16 rx
Row breakdowns:
4:14.4
4:16.2
4:15.6
4:19.4
4:19.4
Forearms shot! Big bags of sand.
Solo workout with Eroc
48:16 rx
Row breakdowns:
4:14.4
4:16.2
4:15.6
4:19.4
4:19.4
Forearms shot! Big bags of sand.
50:30 Rx that was fun grinding it out. Left hand completely useless by the end.
That 40 min cap ???? well played
50:30 Rx that was fun grinding it out. Left hand completely useless by the end.
That 40 min cap ???? well played
49:50 RX Hands no bueno
49:50 RX Hands no bueno
Max hang snatch – 105# PR
Strict press 5×3: 75-80-80-80-80
Max hang snatch – 105# PR
Strict press 5×3: 75-80-80-80-80
41:45 rx
41:45 rx
49:20 rx
49:20 rx
forgot time–sub 40
1k: somewhere between 4-5 min each time
FC: blue KB then switched to silver
WW: 15 lb dumbell then switched to 25
forgot time–sub 40
1k: somewhere between 4-5 min each time
FC: blue KB then switched to silver
WW: 15 lb dumbell then switched to 25