Wednesday, November 23rd
Heads up! The gym will be closed on Thursday and Friday in observance of Thanksgiving. All other days will follow the usual schedule.
Oly Session
Perform 7 sets of the following complex for load:
Clean + Low Hang Clean + High Hang Clean + Jerk
CrossFit
Today’s schedule is the same as usual, including open gym hours. However, the following workout is suggested:
Winter “Nukes”
9 minutes to complete:
2k row
315/215-lb. deadlifts, max reps
Then, 10 minutes to complete:
2k row
225/155-lb. power cleans, max reps
Then, 11 minutes to complete:
2k row
135/95-lb. overhead squats, max reps
Do not rest between rounds. Post row times and reps completed for each exercise to comments.
U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.
We are grateful for his service, and that of all our American forces overseas.
Post results to Comments.
It’s wednesday in Osaka
Found a park with some pull up bars
6×10 strict pull-ups- 5×11 next week
8 min amrap: 5 rounds
30 double unders
1 bar muscle up
10 bar dips (ouch)
100 walking lunges
(2 sets of 50 with a break to watch little league)
2k jog to and from the park for (sightseeing) quality
Saturday’s wod:
230 reps rx’d
25 unbroken pull ups to start (which I think is a PR). OHS felt good for the first 50, then my shoulders were finished.
Saturday’s wod:
230 reps rx’d
25 unbroken pull ups to start (which I think is a PR). OHS felt good for the first 50, then my shoulders were finished.
GOOD MORNING AMERICA !!!!
Wow for the first time I nailed the clean complex and jerk ???????????????????????? Finally learned how to swicht grip ???? easily and faster lol
I’m feeling incredibly awesome !!! Thanks Matt!
@125
Woohoo!!
Power clean Elizabeth 11:51 @ 135
Power clean Elizabeth 11:51 @ 135
OLY clean complex
85-88-90-92-95-100-105
My legs are still struggling big time. Kept getting stuck half way out of the cleans O.o
OLY clean complex
85-88-90-92-95-100-105
My legs are still struggling big time. Kept getting stuck half way out of the cleans O.o
5×7 [email protected]
5×5 Hspu
5×7 [email protected]
5×5 Hspu
Nukes WOD : 9 deads, 0 cleans (got under 1 of em!), 4 OHS
scaled at 165 – 135 – 75
Nukes WOD scaled: 1850 row, 1750 row x2
5 Deads @ 255#s
3 Power cleans @ 135#s
17 OHS @ 95#s
Nukes WOD scaled: 1850 row, 1750 row x2
5 Deads @ 255#s
3 Power cleans @ 135#s
17 OHS @ 95#s
Winter Nukes Rx
5 / 0 (curses) / 13
Slightly tighter and more taxing than regular Nukes, but also sand.
Winter Nukes Rx
5 / 0 (curses) / 13
Slightly tighter and more taxing than regular Nukes, but also sand.
C2Bs 7-6-5-5-4
6 rounds
6 push press @ 103
12 KB swings @ 16kg
200m row
20:32
Shoulders are toast
Happy Thanksgiving everyone!
6 rounds
6 push press @ 103
12 KB swings @ 16kg
200m row
20:32
Shoulders are toast
Happy Thanksgiving everyone!
Nukes rx – rows at 1:50-1:57 pace. 9 deads / 0 cleans / 5 OHS. Shoulders were fried for OHS and would have been better off at 205 on the cleans.
Nukes rx – rows at 1:50-1:57 pace. 9 deads / 0 cleans / 5 OHS. Shoulders were fried for OHS and would have been better off at 205 on the cleans.
Drop in at Crossfit silver spring
3 sec pause front squat-2 fs
83-103-113-123-133
Metcon 10min amrap
10 deadlift 145#
8 push up
6 goblet squat 24kg
6+4
Drop in at Crossfit silver spring
3 sec pause front squat-2 fs
83-103-113-123-133
Metcon 10min amrap
10 deadlift 145#
8 push up
6 goblet squat 24kg
6+4
Death by DB Thrusters 45# each arm.
11+5 (71 total?)
I cruised through 10 rounds and then the wheels came off. Thrusters suck, db thrusters are worse.
Max L-sit w/ glory muscle super sets.
23/20/17/16/14
Death by DB Thrusters 45# each arm.
11+5 (71 total?)
I cruised through 10 rounds and then the wheels came off. Thrusters suck, db thrusters are worse.
Max L-sit w/ glory muscle super sets.
23/20/17/16/14
What’s a glory muscle?
BS – 5×5 @ 115lbs
25-20-15-10-5 cals on assault bike
Between each set:
10 walking lunges w/ KB front rack
10 KB push press
@12kg
BS – 5×5 @ 115lbs
25-20-15-10-5 cals on assault bike
Between each set:
10 walking lunges w/ KB front rack
10 KB push press
@12kg
Happy Thanksgiving Everyone!
Cash in: 30 min of light pick up basketball
Box Step Ups with box 3″ above the knee: 3 x 10 each leg while ( 6 sets total). Last set with 35# EZ bar in a front rack
Eccentric Ankle Dorsiflexion: x 5 each leg after each set of Box Step Ups.
Cardio:
EMOM for 16 min
30 DUs
10 cals Assault Bike
Happy Thanksgiving Everyone!
Cash in: 30 min of light pick up basketball
Box Step Ups with box 3″ above the knee: 3 x 10 each leg while ( 6 sets total). Last set with 35# EZ bar in a front rack
Eccentric Ankle Dorsiflexion: x 5 each leg after each set of Box Step Ups.
Cardio:
EMOM for 16 min
30 DUs
10 cals Assault Bike
5 rounds for time
Row 500m
12 deadlifts
9 hang power cleans
6 Jerks
Ascending weight each round
135, 155, 175, 195, 205
Last 2 rounds were slow
23:43 Rx’d
Strict hspu 11-10-9-8-7
6 Rounds for Time with Jon:
20 GHD Sit-Ups
1 Peg Board Ascent
12:29
6 Rounds for Time with Jon:
20 GHD Sit-Ups
1 Peg Board Ascent
12:29
Rowing in Place 1500 x 3
20 DL @ 115#
18 power cleans @ 85#
20 OHS @ 65#
Rowing in Place 1500 x 3
20 DL @ 115#
18 power cleans @ 85#
20 OHS @ 65#
Snatch 1 rep 135,145,155,165, 175,180,185,190,195,200,205,210(f)
Coached by J-Yu
That playlist though!
5 rounds for time: Eroc workout..
Row 500 meters
12 deadlifts
9 hang power cleans
6 jerks
Ascending weight each round
85, 95,105, 115, 120
28:55 just made it…last two rounds killer
Accessory work:
FPP Day 10 C2B 65543
Snatch speed work from the hang
7×1 #55
1 pegboard climb first time.
6am fhixtreme…
3 rd’s for time Rx’d 5:26 DB 30/20 KB 28/20KG
15 push press
10 Burpees
15 Sumo Deadlift highpull
10 burpees
Followed by w/ partner 8min AMRAP
45/30lbs DB
Rx’d 7 Rd’s total
10 cal bike
10 Alternating DB snatch
Followed by w/partner 8min AMRAP
20/14 kg’s
Rx’d 9 Rd’s total
10 cal row
10 double KB cleans
One person works at a time
6am fhixtreme…
3 rd’s for time Rx’d 5:26 DB 30/20 KB 28/20KG
15 push press
10 Burpees
15 Sumo Deadlift highpull
10 burpees
Followed by w/ partner 8min AMRAP
45/30lbs DB
Rx’d 7 Rd’s total
10 cal bike
10 Alternating DB snatch
Followed by w/partner 8min AMRAP
20/14 kg’s
Rx’d 9 Rd’s total
10 cal row
10 double KB cleans
One person works at a time
That was pretty much a rowing workout for me.
Deadlift @315- 4
Power cleans @225-0
Power snatches instead of OHS @135- 7
T2B practice, bar muscle up practice
Yesterday’s press 3×5 @65
some rehab light squats
some strict pullups and dips.
T2B practice, bar muscle up practice
Yesterday’s press 3×5 @65
some rehab light squats
some strict pullups and dips.
1500m row
5 DL @173#
3 PC @93
18 OHS @33#
Great energy at 5pm today. Watched Matt
and Jon at the peg board, kept me entertained.
1500m row
5 DL @173#
3 PC @93
18 OHS @33#
Great energy at 5pm today. Watched Matt
and Jon at the peg board, kept me entertained.
Cash in: max cal row on assault bike in 1 min
– 20 cal & the worst Fran lungs after!
Modified “Nukes”
1500m row + 20 DL @ 163#
1500m row + 12 PC @ 103#
1500m row + 20 OHS @ 83#
Cash in: max cal row on assault bike in 1 min
– 20 cal & the worst Fran lungs after!
Modified “Nukes”
1500m row + 20 DL @ 163#
1500m row + 12 PC @ 103#
1500m row + 20 OHS @ 83#
Oly 53….85#
Giving thanks to Denise for her great observation and advice
Oly 53….85#
Giving thanks to Denise for her great observation and advice