14
Mar
Wed, Mar 15th and Thurs, Mar 16th
Heads Up! Thursday night at 8pm is the announcement for 17.4. Come to the gym and watch, and/or do the workout at 8pm with Matt and Lizzy! The regular 8pm class is cancelled.
Wednesday Oly
Clean + Power Clean + Hang Power Clean
5 x (1+1+1)
2 Push jerk + 1 Jerk
5 x (2+1)
Thursday CrossFit
Strength
Back Squat
3×3
Conditioning
Complete as many rounds as possible in 10 minutes of:
50 ft Handstand Walk
15 Box Jumps, 30/24 in
Post loads and rounds completed to Comments.
Complex 1:
165-175-185-190-195
Complex 2:
135-155-155-165-170
Oh the push jerk…
5 rounds not for time
20 cal bike, 20 hip extensions, 20 ring rows
Oly: 185-195-205-205-215(f hpc)
165-185-185-195-195
Some MU work- shoulders are fried.
Oly: 185-195-205-205-215(f hpc)
165-185-185-195-195
Some MU work- shoulders are fried.
BS 3×3 @ 235# (10# more than last time, felt good this morning)
Some GHD / Ass bike work, no room for hand stand walk. May try to get to oly tonight.
Oly:
155-165-175-180-185(f)
175-175-175 (all from the ground)
Oly Stuff
3 pos clean
165 x 5
2 x push jerk + jerk
165 x 5
Thursday’s Metcon, barely kept up w Mickey
10 min amrap
50 ft hs walk
15 box jump 30″
– 5 rounds + 50ft walk + 4 bjs
Oly Stuff
3 pos clean
165 x 5
2 x push jerk + jerk
165 x 5
Thursday’s Metcon, barely kept up w Mickey
10 min amrap
50 ft hs walk
15 box jump 30″
– 5 rounds + 50ft walk + 4 bjs
Oly
Clean + Power Clean + Hang Power Clean:
5 (1+1+1) 135,155,165,175,185
Push Jerk + Split Jerk
5 (2+1)
155,165,175,185,195
Thursday Crossfit:
(Front) Squat 3×3
205,220,225
Metcon:
10 AMRAP
50′ Handstand Walk
15 Box Jumps 30″ box
5 rounds+50′ walk
Oly
Clean + Power Clean + Hang Power Clean:
5 (1+1+1) 135,155,165,175,185
Push Jerk + Split Jerk
5 (2+1)
155,165,175,185,195
Thursday Crossfit:
(Front) Squat 3×3
205,220,225
Metcon:
10 AMRAP
50′ Handstand Walk
15 Box Jumps 30″ box
5 rounds+50′ walk
OLY work at og
clean, power clean, hang clean
5s @ 100#
2 push jerks + jerk
5s @ 85#
(lighter loads today for technique/rest)
OLY work at og
clean, power clean, hang clean
5s @ 100#
2 push jerks + jerk
5s @ 85#
(lighter loads today for technique/rest)
3 rounds for time:
800m run
10 mu’s
20 goblet squats, 72#
– 21:20
3 rounds for time:
800m run
10 mu’s
20 goblet squats, 72#
– 21:20
Thursday’s Metcon
4 rounds + 40′ walk
Wod
21-15-9 deadlifts 225/155
84-60-36 double unders
U.b 4:24 Rx’d
https://instagram.com/p/BRrDl1bD7sw/
Me today during handstand walks lol
Lies. We know you’re a gymnast E.
https://instagram.com/p/BRrDl1bD7sw/
Me today during handstand walks lol
Lies. We know you’re a gymnast E.
OLY: 3 Position Clean
95-100-105-110-110 (115 failed twice high hang)
2 push Jerk + 1 Jerk
95-100-100-100-100
Wod
21-15-9 deadlifts #155
21’s 10-7-4
15’s 5-5-5
9 unbroken
84-60-36 double unders
7:29 Rx
Accessory Work:
10 min EMOM 10 ring dips
Rds 1-6 10
Rds 7:6, 8:7, 9:7, 10,10
am OG oly:
5x [Clean + Power Clean + Hang PC]:
—110# across
5x [2 Push Jerks + 1 Split Jerk]:
—105-110-115-110-110
cleans felt meh. push jerks felt hard. split jerks felt quick and good. shoulders and upper back are smoked after yesterday’s handstand holds.
am OG oly:
5x [Clean + Power Clean + Hang PC]:
—110# across
5x [2 Push Jerks + 1 Split Jerk]:
—105-110-115-110-110
cleans felt meh. push jerks felt hard. split jerks felt quick and good. shoulders and upper back are smoked after yesterday’s handstand holds.
OG w Eric, Jo & Roberts
Deadlifts #125
21-15-9
ABike
2 mins/1 min/1 min
5 rounds
5 min row w random rest times (2-4 minutes)
1216
1180
1174
1107
1183
OG w Eric, Jo & Roberts
Deadlifts #125
21-15-9
ABike
2 mins/1 min/1 min
5 rounds
5 min row w random rest times (2-4 minutes)
1216
1180
1174
1107
1183
AM At home Oly:
10 Round EMOM W/ 24kg dbs
1 hang squat clean + 2 hang power cleans + 3 Push-press
PM at Beer Karma with BRU:
Double tabata mash-up (8 minutes each)
Air squats
Push-ups
Rest 2 minutes
Burpees
Hollow hold
Observation: Runners suck at push-ups and core work.
I guess you’re not as fit as you think ????
I’ll fight you
AM At home Oly:
10 Round EMOM W/ 24kg dbs
1 hang squat clean + 2 hang power cleans + 3 Push-press
PM at Beer Karma with BRU:
Double tabata mash-up (8 minutes each)
Air squats
Push-ups
Rest 2 minutes
Burpees
Hollow hold
Observation: Runners suck at push-ups and core work.
I guess you’re not as fit as you think ????
I’ll fight you
It was the other runners I was with who were hip thrusting for push-ups and gave up on hollows…for the record.
Monday’s:
DL: 143-163-173-183-193-203-213-223-233
Metcon: 3+5 WB (my target) Dubs Rx ????
Cleans 4×6 135-145-145-155
Clean Pulls 4×6 185#
100 ghd for time 9:15
:45 PR
Cleans 4×6 135-145-145-155
Clean Pulls 4×6 185#
100 ghd for time 9:15
:45 PR
Wod
21-15-9 deadlifts #133
42-40-18double unders
7:08 (I think)
Accessory Work:
Strict pull ups
4-3-3-3-3
10 min EMOM 4ring dips
Rds 1-5rx
Rds 6-10 with thin red band
2 rounds of yesterday’s wod
Very slow – don’t remember the exact meters
Wod
21-15-9 deadlifts #133
42-40-18double unders
7:08 (I think)
Accessory Work:
Strict pull ups
4-3-3-3-3
10 min EMOM 4ring dips
Rds 1-5rx
Rds 6-10 with thin red band
2 rounds of yesterday’s wod
Very slow – don’t remember the exact meters
Oly:
Cleans and jerks at 155. I forgot that weight is heavy.
Oly:
Cleans and jerks at 155. I forgot that weight is heavy.
Wednesday Oly for quality
Clean + Power clean + hang power clean
93-93-103-113-113
2 push jerk + jerk
63-73-83-93-93
BroOpen (bench press and leg lifts)
72 RX’d no tiebreaker
3 rounds nft
25 ghd sit-ups / 10 reverse hypers
Also today is my 4 year CrossFit & CFM anniversary! ❤️
Wednesday Oly for quality
Clean + Power clean + hang power clean
93-93-103-113-113
2 push jerk + jerk
63-73-83-93-93
BroOpen (bench press and leg lifts)
72 RX’d no tiebreaker
3 rounds nft
25 ghd sit-ups / 10 reverse hypers
Also today is my 4 year CrossFit & CFM anniversary! ❤️
Oly
Clean complex
93-98-103-108-113 (failed hang power clean)
Jerk complex
73-78-83-88-93
Oly
Clean complex
93-98-103-108-113 (failed hang power clean)
Jerk complex
73-78-83-88-93
PT for left knee in the AM – lots of strength band walking
finally off crutches for the second time in two weeks. If anyone sees me on anything other on an ASS bike, whack me with a plate and take a away my membership
Keep your knees over your feet when you squat!!
BROPEN 17.3
made it thru 3 rounds. Couldnt get 225# up once on the bench
Cash out 3 rounds
20 GHDs
5 Ring Dips
10 50# DB overhead tricep extension (single double)
165# front squat PR
3 with 30″ box jumps
165# front squat PR
3 with 30″ box jumps
Squat 3s
240-245-255(pr)
Plan was for 240 across and I surprised myself
Metcon:
4+1 w/ 30″ and pike walks around box
Squat 3s
240-245-255(pr)
Plan was for 240 across and I surprised myself
Metcon:
4+1 w/ 30″ and pike walks around box
Wednesday eve Oly:
Clean Complex: 105 – 115 – 120 – 125 – 130
Jerk Complex: 90 – 95 – 100 – 105 – 110
Back is tight from deadlifting, legs are sore from rowing, shoulder felt crunchy as always.
Wednesday eve Oly:
Clean Complex: 105 – 115 – 120 – 125 – 130
Jerk Complex: 90 – 95 – 100 – 105 – 110
Back is tight from deadlifting, legs are sore from rowing, shoulder felt crunchy as always.
BS @165
3+1 pike walk around the box w step ups
Those pike walks were awful!
BS @165
3+1 pike walk around the box w step ups
Those pike walks were awful!
wu yoke squats: 62-92-112-132-152
3×3 @157
15 push ups on box, 15 steps ups – 7+14
wu yoke squats: 62-92-112-132-152
3×3 @157
15 push ups on box, 15 steps ups – 7+14
FT:
21-18-15-12-9-6-3
Push Press 45# dbs
Sit Ups (double reps)
11:50
FT:
21-18-15-12-9-6-3
Push Press 45# dbs
Sit Ups (double reps)
11:50
Back Squat 3’s: 155# across
Conditioning: 2 rounds as Rx’d
handstands walks in a wod (or at all) – PR! round one in about 6 minutes, round two in about 3. very challenging and lots of fun.
Back Squat 3’s: 155# across
Conditioning: 2 rounds as Rx’d
handstands walks in a wod (or at all) – PR! round one in about 6 minutes, round two in about 3. very challenging and lots of fun.
Back Squat 3X3 @ 175
3+12 (round the box and 24″ box jump)
Back Squat 3X3 @ 175
3+12 (round the box and 24″ box jump)
CF Palm Beach
1 minute of each (4 rounds):
5 Power cleans @ 155#
8 Burpees
18 Walking lunges
200m run
60′ sled push @ 135#
CF Palm Beach
1 minute of each (4 rounds):
5 Power cleans @ 155#
8 Burpees
18 Walking lunges
200m run
60′ sled push @ 135#
Thursday
Strict pull ups not for time, but minimal rest
reverse ladder, 10-9-8-7-6-5-4-3-2-1 with 18.5lb chain over the neck
Sunday make up: 4 rounds for time
15 ring dips
30 GHD situps
500 m row
21:35
GHD’s where brutal; need a lot of work, many future dates with the GHD Beauty to come
Extra:
3 rounds at moderate pace:
1 legless rope climb (ascent and descent from seated position on the floor)
10 strict handstand push ups
10 push ups
10 alt single leg KB RDL (Romanian Dead Lifts) 12 kg kettlebells
Thursday
Strict pull ups not for time, but minimal rest
reverse ladder, 10-9-8-7-6-5-4-3-2-1 with 18.5lb chain over the neck
Sunday make up: 4 rounds for time
15 ring dips
30 GHD situps
500 m row
21:35
GHD’s where brutal; need a lot of work, many future dates with the GHD Beauty to come
Extra:
3 rounds at moderate pace:
1 legless rope climb (ascent and descent from seated position on the floor)
10 strict handstand push ups
10 push ups
10 alt single leg KB RDL (Romanian Dead Lifts) 12 kg kettlebells
Back Squat 185
Wod 3+ 7
Back Squat 185
Wod 3+ 7
BS 113#
WOD 4 rounds 20″ box jumps + 2 times around the box in pike position
BS 113#
WOD 4 rounds 20″ box jumps + 2 times around the box in pike position
Damn, good call on 17.4 Matt
Damn, good call on 17.4 Matt
BS: 175, 10# more than last week and felt easy today
excited/nervous for 17.4! i hope i gained some fitness this year!
BS: 175, 10# more than last week and felt easy today
excited/nervous for 17.4! i hope i gained some fitness this year!
BS: 175# with johanna. Back was a little sore so was ok with this weight down from last week.
Wod: about 3 rounds with pike handstand walks on the soft 24″ box, which i think made it harder for me to rotate around but so much better for the box jumps. My new favorite thing.
BS: 175# with johanna. Back was a little sore so was ok with this weight down from last week.
Wod: about 3 rounds with pike handstand walks on the soft 24″ box, which i think made it harder for me to rotate around but so much better for the box jumps. My new favorite thing.
BS: 155#
AMRAP: 4+1/4 around the box
BS: 155#
AMRAP: 4+1/4 around the box
17.4
123
11:48 tie break
BS 83 to work on ???????? Form
WOD: 2+6
Pike walks around box – brutal
20′ box jumps
Handstand practice – got one leg off the wall!
Pull-up progression
Back stretching
Sorry I couldn’t stay to watch you guys crush 17.4 – had to run home and feed my hungry puppies.
BS 83 to work on ???????? Form
WOD: 2+6
Pike walks around box – brutal
20′ box jumps
Handstand practice – got one leg off the wall!
Pull-up progression
Back stretching
Sorry I couldn’t stay to watch you guys crush 17.4 – had to run home and feed my hungry puppies.
17.4
147 Rx 10:24 tiebreak
17.4
147 Rx 10:24 tiebreak
BS @ 145
HS Walk and 30″ box jump: 3 + 25 Rx