24
Jan
Wed Jan 25th and Thurs Jan 26th
Heads Up! February 4th will be a same-sex partner throwdown. Pick your partner ahead of time, and show up at 9:30am. Bragging rights to top male and female pairs.
Wednesday Oly
Snatch balance
1 – 1 – 1 – 1
Power clean & jerk
10 min emom
Thursday CrossFit
5 rounds for time of:
Run 800 meters
25 overhead squats, 75/55 lbs
25 sumo deadlift high pulls, 75/55 lbs
Protect our plates and control the bar to the floor after every rep. 10 burpee penalty for any bar dropped from more than 1 inch off the ground.
Post time to Comments.
February 4th Alice Pfeifer and I are teaming up ????
I think we should make it opposite sex comp! I’m out mypartner @Jcash is on the disabled list 🙁
I don’t have a partner ERoc, I’m happy to suck it up and team with you.
Damn I was gonna ask you Brian. Ok well I’m still single erryone ????
????????????????????
Well Joe, judging by ERoc avoiding my comment like the plague, I guess he doesn’t want me as a partner. I joined up with Patrick earlier anyway.
Haha @Baston I’d be honored! ????????
3×7 back squat @ 215#
Oly:
165# snatch balance pr
Clean emom: 185# with a missed jerk in there somewhere cause 6am
3×12 bottom up kb press
anyone up for tomorrow wod @ 5p men row instead of run….. not that i don’t love the running…
i meant ‘maybe row’
Snatch balance: 125
PC&J emom: 195 across
Strict muscle ups every 1:30
4-2-3-3-3
Max set kipping MUs
12
Snatch balance: 125
PC&J emom: 195 across
Strict muscle ups every 1:30
4-2-3-3-3
Max set kipping MUs
12
Snatch Balance: 75lb
PC&J: 75lb
GHD tabata situps – 7ish per round
Snatch Balance: 75lb
PC&J: 75lb
GHD tabata situps – 7ish per round
snatch balance: 73-78-83-88 woof it’s been awhile
c&j emom: 108lbs tootsie roll knees coming out of the dip as usual womp
snatch balance: 73-78-83-88 woof it’s been awhile
c&j emom: 108lbs tootsie roll knees coming out of the dip as usual womp
Active rest day.
5×3 strict m up
10 minutes of chest to bar butterflies practice
8 minute :40 on :20 off alternating ass bike and ghd with Kate
– 16 20 20 18 GHDs, 14 13 13 12 bike
One peg board climb
Naps for time.
the peg board is fixed?
Active rest day.
5×3 strict m up
10 minutes of chest to bar butterflies practice
8 minute :40 on :20 off alternating ass bike and ghd with Kate
– 16 20 20 18 GHDs, 14 13 13 12 bike
One peg board climb
Naps for time.
the peg board is fixed?
5k Row – 17:56.7 (pr). First time going sub 18. Roof raise.
3 rounds;
60 sec hollow
30 sec rest
184lbs weigh-in
???? Gainz
5k Row – 17:56.7 (pr). First time going sub 18. Roof raise.
Snatch balance: 45
Power clean & jerk: 85
Snatch balance: 45
Power clean & jerk: 85
Snatch 10 min EMOM: 140#s
Assault bike tabata
Snatch 10 min EMOM: 140#s
Assault bike tabata
active rest day part deux
crossfit.com 170124
l-pulls – 9, 7, 9 (4.5/5 stars)
handstand walk – 90, 85, 70ft
pulls – 37, 22, 22
handstand hold – 47, 40, 43 sec
active rest day part deux
crossfit.com 170124
l-pulls – 9, 7, 9 (4.5/5 stars)
handstand walk – 90, 85, 70ft
pulls – 37, 22, 22
handstand hold – 47, 40, 43 sec
Bear Complex one rep max
205,225,235,245,255,260
Then open workout 13.4
Ascending ladder of Clean &. Jerks 135/95
3,3 6,6 9,9 12,12 15,15 18,18
Toes 2 Bar
91 reps Rx’d
P.R.
Bear Complex one rep max
205,225,235,245,255,260
Then open workout 13.4
Ascending ladder of Clean &. Jerks 135/95
3,3 6,6 9,9 12,12 15,15 18,18
Toes 2 Bar
91 reps Rx’d
P.R.
A: 5 x DB strict press
40/45/50/52.5×3
B: 6 Minute AMRAP
4 Push press 45#dbs
6 Burpees
8 db snatch 45# DB
5 Rounds
C: 3 mile run
Lots of people shiggy in Chinatown but I got in some good interval work the last two miles.
A: 5 x DB strict press
40/45/50/52.5×3
B: 6 Minute AMRAP
4 Push press 45#dbs
6 Burpees
8 db snatch 45# DB
5 Rounds
C: 3 mile run
Lots of people shiggy in Chinatown but I got in some good interval work the last two miles.
Back Squat 5×3
—155# across
(OG) Oly
Snatch Balance: 105# (pr)
[85-90-95-100-105]
Power C&J EMOM: 105# across
Back Squat 5×3
—155# across
(OG) Oly
Snatch Balance: 105# (pr)
[85-90-95-100-105]
Power C&J EMOM: 105# across
Filthy Fifty w/25 K2E
30:41
last time 38 so figure I would have been it even if it took me 8 min to do an additional k2e.
Will work to kip those
Thanks melissa!
Oh shit. Just realized I forgot the pull ups!!! So much for that theory.
Jumping pull-ups ????????
OG: Filthy Fifty (Lisa’s version minus the jumping pull-ups ????)
~ 32:17 with step-ups BC foot pain today
– full on died during wall balls and especially burpees
– arms were still toast from Linda on Monday
Lis- I ain’t mad atcha ????
Do Burpees again. Jejejejeje
Need partner. Will not travel.
Need partner. Will not travel.
Planche pushups 8/9/9/9/9
Lhold leg raises 9/8/7/7/7
BTN Pullups strict 5/5/5/5/5
HSPU (w/ab mat) 5/4/5/5/5
Back arch holds :20-:30×5
:30 assault bike race against Derek with a 10cal handicap…still lost.
Most importantly, 1st Muscle up! Holla!!!
Accessory work today
eccentric ankle dorsiflexion 3×8 holding 24 kg KB
Lateral box step ups 5×5 each side (box 3″ above knee cap)
Front squat pauses 4 x 20 secs 95#
Yoke Squats 5 x 5 (no I idea what the total weight was )
Snatch Balance 95 # didnt feel good today.
Accessory work today
eccentric ankle dorsiflexion 3×8 holding 24 kg KB
Lateral box step ups 5×5 each side (box 3″ above knee cap)
Front squat pauses 4 x 20 secs 95#
Yoke Squats 5 x 5 (no I idea what the total weight was )
Snatch Balance 95 # didnt feel good today.
10×3 strict ring dips!
Met my first 2017 goal. Now I gotta figure out how to kip them!
You’re awesome!!!
this exchange looks like you are complementing yourself. Lol
10×3 strict ring dips!
Met my first 2017 goal. Now I gotta figure out how to kip them!
You’re awesome!!!
this exchange looks like you are complementing yourself. Lol
13.4 with K2E at 135: 50.
C&J singles: 175-185-195-205
13.4 with K2E at 135: 50.
C&J singles: 175-185-195-205
Snatch balance: 140 (tried a 5th @ 150 and failed)
Finished EMOM @ 170
Snatch balances from the floor, because she “didn’t feel like getting out a rack”.
:-p
Glad you found your password. And welcome back! She also did 170# C&J. Whoa
49:14 rx
(39ish through 4 rounds for those who consider going above the soft cap not as prescribed)
This was brutal
49:14 rx
(39ish through 4 rounds for those who consider going above the soft cap not as prescribed)
This was brutal
34:45 rx’d for 4 rounds (had to be out of the gym no later than 7am, so no time for a 5th round).
Tough wod. OHS unbroken, SDHP broken (can’t seem to string these together).
Nice job to the 6am crew, everybody was moving this morning.
You probably would’ve gotten out in time if you went for it (given your pace)! Next time Baston!
My slow crawl qualifies as movement
1 round, plus recovery time, plus putting equipment away, I would have been late for work (I got to the office at 8:02).
But thanks Rekas, you kept me moving (FYI she is a sumo machine!)
34:45 rx’d for 4 rounds (had to be out of the gym no later than 7am, so no time for a 5th round).
Tough wod. OHS unbroken, SDHP broken (can’t seem to string these together).
Nice job to the 6am crew, everybody was moving this morning.
My slow crawl qualifies as movement
1 round, plus recovery time, plus putting equipment away, I would have been late for work (I got to the office at 8:02).
But thanks Rekas, you kept me moving (FYI she is a sumo machine!)
40:39 rx
Woof.
40:39 rx
Woof.
36:19 rx
what Rob said.
37:44 (4 rounds). Weight scaled to 35lbs and 1000m row instead of run.
37:44 (4 rounds). Weight scaled to 35lbs and 1000m row instead of run.
44:09 rx
44:09 rx
Subbed 1K row for run, thank you rain!
3 + 11 OHS @ 40 min cap
Subbed 1K row for run, thank you rain!
3 + 11 OHS @ 40 min cap
3 rounds
34:42
OHS were a mess for me so I gave up at 3.
1st 2 rounds empty bar OHS
last round I did BS @55#
3 rounds
34:42
OHS were a mess for me so I gave up at 3.
1st 2 rounds empty bar OHS
last round I did BS @55#
49:41 rxed. Forever and two days.
shoulder/scap mob
aerobic assbike weds!
but first… anaerobic
30s race vs shollswole ~ 34c felt ok. pain getting more tolerable.
5on5off assbike intervals (off being walk around or sub 100w pace)
13mi 397c
avgs 302w 63rpm
will have hr monitor for next effort.
shoulder/scap mob
aerobic assbike weds!
but first… anaerobic
30s race vs shollswole ~ 34c felt ok. pain getting more tolerable.
5on5off assbike intervals (off being walk around or sub 100w pace)
13mi 397c
avgs 302w 63rpm
will have hr monitor for next effort.
150 dips – 14:47
2 min rest
100 pullups – 14:40
150 dips – 14:47
2 min rest
100 pullups – 14:40
4 rounds 40:05
OHS 35
SDHP 35
running felt good everything else not so good
4 rounds 40:05
OHS 35
SDHP 35
running felt good everything else not so good
Active rest day
5:00 of AAOS program stretching
5:00 Front and Side Split Progression
Windshield Wipers 8/7/7
Wrist stretches and prone forearm holds
Leg presses (trying to keep my squat strength up)
135×15-145×15-160×15-175×15-185×10
Active rest day
5:00 of AAOS program stretching
5:00 Front and Side Split Progression
Windshield Wipers 8/7/7
Wrist stretches and prone forearm holds
Leg presses (trying to keep my squat strength up)
135×15-145×15-160×15-175×15-185×10
https://darkhorserowing.com/how-to-translate-calories-to-meters/
Great read on Calories vs Meters. You know rowing will come up again in the Open!
https://darkhorserowing.com/how-to-translate-calories-to-meters/
Great read on Calories vs Meters. You know rowing will come up again in the Open!
WOD
33:15 3 rounds…impossible
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
22:45 Rx’d
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
22:45 Rx’d
Thurs: My friend is moving to China tomorrow so quick Sculpt class @ Solace before dinner!
You don’t have to post Solace stuff. I’m sure they’re not posting about taking classes at Metropolis ????
Was not advertising. And if it makes any difference, I hated the class and was not fond of the instructor either.
Thurs: My friend is moving to China tomorrow so quick Sculpt class @ Solace before dinner!
You don’t have to post Solace stuff. I’m sure they’re not posting about taking classes at Metropolis ????
40:00 cap 3 + 800m
40:00 cap 3 + 800m
4 rounds in 39:54
Woof.
Amanda rocks.
4 rounds in 39:54
Woof.
Amanda rocks.
34:50. First round rx but then wrist hurt so did back rack lunges for the rest
You smoked that one! Awesome.
35:49 rx, revenge!
35:49 rx, revenge!
3 rounds plus 300 meters row/ no running
40:45 RX
matt made me run
Nice!
3 rounds in 32:42
3 rounds in 32:42
Leg day! Trained squats, overhead split squats, lateral kb lunges, 6lb heavy rope jumps, ring pull ups and assault air bike.
WOD – Slow runner, so goal was 4 rounds.
41.52 – 4 rounds at 55lbs + 1 800m. Unbroken on OHS and unbroken for 3 rounds on SDHP then last round broken into 15 & 10.
Macros, supps & hydration on point ????????????
Leg day! Trained squats, overhead split squats, lateral kb lunges, 6lb heavy rope jumps, ring pull ups and assault air bike.
WOD – Slow runner, so goal was 4 rounds.
41.52 – 4 rounds at 55lbs + 1 800m. Unbroken on OHS and unbroken for 3 rounds on SDHP then last round broken into 15 & 10.
Macros, supps & hydration on point ????????????
3 plus 10 OHS at 33#
3 plus 10 OHS at 33#
3 RDs 36:20
3 RDs 36:20
shoulder/scap mob
from the flo.
a. build up to heavy 3rep press
135,155,165,175,180
b. add 5lbs (185) cluster sets
3,3,3 15s rest btwn reps, 3m btwn sets.
these weren’t fun from the flo.
c. 10m emom
8 2pd kb snatch.