2
May
Wed, May 3rd and Thurs, May 4th
Take note! The gym will be closed on Saturday for the USAW certification class.
Sunday’s schedule will be limited to one morning EWOD and evening open gym.
Also, GUYS’ NIGHT and LADIES’ NIGHT is Thursday at 7pm!
See you fellas at Heidelberg; Ladies, enjoy your workout and wine!
Wednesday Oly
Snatch
10 min emom
Snatch pull double
10 min emom
Choose one weight for each emom and stick with it.
Thursday CrossFit
6 9 12 9 6 reps for time:
Burpee over the bar
front squat, 185/125
strict pull-up
Post time to Comments.
Extra Credit
2 rounds:
1:00 Handstand hold
20 Handstand shoulder taps
Ladies WOD and Wine night is back! Thursday at 7pm, join us for a ladies only WOD followed by wine and food. We are asking you to bring either a bottle of wine or food to share. We can also order more food if needed. See you then!
Heads up, the ladies WOD will be a partner variation of Thursday’s WOD!
Fran Rx 8:58 (first time Rx)
Cardio was limiting factor. Def need to get back to 4-5x workouts a week!
Yesterday:
Fran: 6:54 rx
Not a pr. Probably a 6 am pr though
Cashout: 50 push-ups (10 on the Min)
Save something for the strict pull-ups tomorrow
6am…
Wendlers Cycle 2 Week 1
Back Squat 137×5, 158×5, 180×12
Bench 82×5, 95×5, 107×12
10 min Snatch EMOM 95×2, 100×8
Main site wod from Monday
7 rounds
21 strict press @ 75#
21 back extension
5 rounds in approx 18:30 (clock issue)
**Thanks for doing this with me, Darcy
2 rounds for time:
20 front squats 225#
7 legless rope climbs
12:57
Oly snatch emom: 125#
Snatch pull emom: 155#
5 sots press supersets 35(2×5) and 45(3×5)
OLY
Snatch x 1, 10 min EMOM
155-155-155-155-155-165-165 (no full depth)-165-165-165
Snatch Pull x 2, 10 min EMOM
200 across
What Brian said ^^^
Press @55#
Approx 21:00
Oly
Snatches at 185, failed 5/10, yeesh, needed more coffee
Pulls at 215
CrossFit.com Monday 170501 with Mickey
7 rounds
21 strict press @ 75#
21 back extension
23:21 rx
Every 90 seconds for 10 rounds:
Max reps strict press with 50# dbs (7/6/5/5/5)
Max L-sit (39/32/25/22/20)
Underwear extra credit:
50 Hollow rocks
50 push press w/ 35# dbs
4:26
OLY
Snatches at 65, failed 1 and 5 (not a great day for snatches, very frustrating)
Snatch pull double: 95-95-85-85-85-85-85-85-85-95
Ladies Night Partner version of Thursday’s WOD (w/Allison)
40 Burpees over the bar
40 Front Squats @75
80 Pull-ups (kipping w/ one medium band)
40 Front Squats @75
40 Burpees over the bar
16:25
With a running clock, 5 Rounds…
CFNE
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
135, 155, 175, 195, 205 (failed the split jerk)
This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods. This will have your heart rate racing. The push press will be the limiting factor in this complex. Give it a go.
Is this intended to be all unbroken or partitioned into 3 sub-complexes?
Excuse me, programming gods? This ^^ seems fun. Let’s do more stuff like this.
Fun? What is this “fun” you speak of?
Kim, was so hard! I got through 2 rounds and called it quits.
OG
Wendler’s Cycle 2, week 1:
—Back Squat – 142×12
—Bench Press – 85×11
OGOly
Snatch 10min EMOM:
— 90×2-95×8 (one F in fourth minute with immediate redo)
Fhixtreme 6am
KB complex
“You go I go” every 40 seconds 12RD’s
5 DBL KB Dead clean
5 DBL KB Swings
5 DBL KB Thrusters 18/14
4 RDs for time 14 min time cap
20 Alt DB snatches 35/25
6 Burpee over DB
20 Front lunges single count
6 Burpee over DB
3 T2B (top of every min)
12:15 Rx
With a running clock, 5 Rounds…
CFNE
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
75-85-95-105-110
Accessory work:
10 min EMOM 10 ring dips
10-10-10-10-10-10-8-5-4-5
All 9 cleans unbroken!
Fuerte HOY unbroken!
10×5 BS at 145#
Thursday’s wod 15:55 @ 125
Monday’s WOD
Deadlift: 155-155-155-155-155
Wall balls: 3 rounds with one break in each round @14lb and then last 2 rounds used the 10lb ball and went unbroken
Oly
63/73
og: Derek’s shadow + 100 push-ups in 7:57
OLY
snatch singles @ 65# (10 and 11 were 70#)
I didn’t fight to save any iffy ones… I just dropped and tried again. Lots of focus on perfect bar path.
snatch pull doubles @ 100#
Thursday:
17:54 @165#
17:35 – 125 with banded pullups
16:38 @ 155#
17:40 with 135# Hips were so creaky this morning, really meh on the front squats. On the other hand the burpees were pretty fun. Yes, fun.
Thanks for the pic, reruns are just as good
Thursday
18:31 @95#
Thursday WOD
18:40 @ 125#
Got through the first round of 9 pull-ups w/no bands; Added 1 & then 2 skinny red bands for the remaining strict pull-ups.
Minor band malfunction along with some yelling – 6am knows what’s up
????
5 min A/B – Moderate but conversation pace ~ 60r ~ 59c
+
A. 3 sets:
SA Ring Hang w/ Feet assisted: 30 sec/side w/ Deep breathes
Reverse Plank Hold w/ Feet in Rings: 10 sec hold + 10 sec @ end range
Stall Bar Shoulder Flexion: 30 sec stretch + 10 sec contract + 30 sec stretch
+
B. EMOM x 9: misread this as 9x. So turned into a 27m EMOM. Evil.
Min 1 – 30 sec Lateral Duck Walk (15sec left,15 right)
Min 2 – 30 sec 36in box jump (bad math did 32)
Min 3 – 30 sec Bottom of OHS Hold w/ Barbell w/ deep breathes
+
C. Bretzel Stretch: 45 sec/side x 3 sets
+
D. SA OH KB Walking Lunges: 10 steps/side x 3 sets; rest 2 min b/t sets – @ 2pd
+
3 sets:
E1. Wide Grip Hanging L-Tuck Hold: AMSAP (flexing only at hip, not rounding lower back) ~1m,1m,45s
Rest 1 min
E2. KB Goblet Squat @ 3333 tempo: 8 reps – focusing on good stretch in hips & ankles ~ 1.5pd
Rest 2 min
100pushup cashout
4:46
Thursday WOD
18:43 @ 110#
[6 | 5-4 | 4-4-4 | 5-4 | 4-2]
Thursday WOD:
14:01 Rx
Thursday WOD:
15:11 @ 125
6 9 12 9 6 reps for time:
Burpees
Hang squat cleans 24kg dbs
Bent over row (each arm) 24kg db
12:24
HS Holds – CHECK.
No taps, I need a spot to give those a try cause I iz scared.
Curls for funzzies
Thursday WOD: Time capped at 20:00 @ 115#. Got to 5 pull-ups in 2nd round of 9. Strict pull-ups were limiting factor, switched to thin red band during round of 12.
WOD 12:40 135
HS Holds
Thursday WOD
6 9 12 9 6 reps for time:
Burpee over the bar (lateral jump)
front squat, 185/125 (Unbroken)
strict pull-up (6: 3-3) (9: 3-3-3) (12: 4-4-4) (9: 3-3-3) (6: 5-1)
13:18Rx
Extra Credit
2 rounds: HARD!!!
1:00 Handstand hold
20 Handstand shoulder taps
Participating in a focus group tonight so won’t be able to make the Ladies’ night unfortunately. Someone be sure to take pictures at both events….don’t make me assign photogs! 😉
Globo gym lunchtime wod
-1000m row
-5×10 back squats @ 95# with sets of curtsy lunges and reverse lunges/leg lift in between sets
-3×10 pull-ups on the assisted pu contraption + 3×5 dips
-Abs – 3 rounds of:
:30 flutter kicks in hollow hold with 12kg kb overhead
:30 sit-ups with 12kg kb
:30 supermans
:30 alternating jackknife
1:00 rest
Thursday WOD 18:27 @ 85lb
banded pull-up
Thursday’s WOD
11:10 Rx
— front squats hurt, big ol’ goat of mine
Nice
Thursday WOD:
10:16 @95#s
1min handstand hold and 15 back extensions
16:30 @ 103# with bands
Legs/body a little tired from FS yesterday/life/sand
Did BS instead at 185, cleaned the bar to the rack at the beginning of each set because burpees. Everything else as rx. 9:58
Guys night fly by .5 liter whole milk: rx+
Missed the pork knuckle = fail
Soccer post milk: tbd
2×1 minute handstand holds unbroken
Shoulder tap failure
11:[email protected]
2 rounds 1 min hand stand hold broken up to 2-3 sets and 20 taps facing the wall, still can’t do it well while facing away
Ladies night:
Partner wod turned triplet with Sass and Mel
60 Burpees over the bar
60 Front Squats @115
120 pull-ups (kipping)
60 Front Squats
60 Burpees
23:03 FUN!!
Thanks for coming out ladies!
Strengthy aerobics
5×5
3mins assbike @ 80-85%
+
90s to do 5 weighted pu @maxweight unb
63r – 44c per rd – 220c total
wpu @ 2pd