« Weighted Pull-Up | Main | CrossFit Total »


21-15-9 reps of:

Clean 135 pounds

Ring dips

Post time to comments.

Accessory work
L-Sit Max Hold, Rest 2 Minutes, x3
500m Technique Row x2
8 Minutes Jump Rope Practice

Lavall displays proper lifting mechanics even at significantly sub maximal loads. Don't get lazy when setting up for kettlebell swings!

Quote of the week:
"As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can't be a world champ, but we can all be better."
- Louie Simmons, The Westside Barbell Book of Methods

Reader Comments (15)

In honor of Rob and Nicki's visit this weekend:Breakfast5-6 oz ground beef (grass fed/local) cooked with 1/2 red pepper and about 2 cups of spinach. Green Tea
October 26, 2008 | Unregistered CommenterDavid Osorio
oh- We've also got some new links up. One under "Gym Links" with our new friends on the Left Coast, San Fransisco CrossFit. Kstar and Adrian have a Great blog, make it a daily read, guys.

We've also linked up the Brooklyn Tri Club under the "Community Links" We love our triathletes!
October 26, 2008 | Unregistered CommenterDavid Osorio
17:1472#; bar dipsMostly broke reps into sets of 3 and I kept losing track, which was annoying.

I did this back in April with 65# power cleans and jumping ring negs in 7:31.

I really like Elizabeth a lot.
October 26, 2008 | Unregistered CommenterMargie
15:00 as rx'd. these kind of workouts are my favorites I think.
October 26, 2008 | Unregistered Commenterpaul

95# squat cleansring dips
October 26, 2008 | Unregistered CommenterJohn B.

with 35# BBand modified push-ups

thanks for the form help margie & jacinto

and fun to have such a big group!
October 26, 2008 | Unregistered Commenterhill mill
Big classes today!!! So great to see the Lyceum so full of people! We had over 20 athletes in house at noonish.

Warm-up:Some squats, some push-ups and a few warm-up cleans on sub rx loads.

"Elizabeth" 25:38 as Rx'dTotal utter hell. I loved it. After 5 Cleans i had to go into singles, the rest is a blur of screaming and squatting. I misheard adam when i was done and thought my time was in the 45's which I would have believed. In all practicality, I should have scaled to 115 to preserve the feel of the workout, but as i told Jeremy yesterday, Affiliate owners are not allowed to scale workouts.
October 26, 2008 | Unregistered CommenterDavid Osorio
10:48 as RX'd. So much slower than when I've done it with power cleans.
October 26, 2008 | Unregistered CommenterJeremy
20:06 as rxd

Squat cleans are a particular challenge for me; my back always collapses and my front squats in general aren't too strong. So after about 6 I ended up doing power cleans and front squats. Also ring dips are usually a bit easier.

Tough workout; good day at the gym.
October 26, 2008 | Unregistered CommenterAdam
This looked like the people (traceurs) downstairs:

October 26, 2008 | Unregistered CommenterAdam
WOD 1: Elizabeth33:08I decided I wanted to do 135 lbs, even if it took forever, which it did. Also, I really don't have squat cleans. I did all reps with power cleans followed by a front squat.

WOD 2: Helping Charmel move.I didn't have my stopwatch running on this one, but I'd guess it was around 5 hours. Not a lot of heavy weight, but plenty of stairs. More of a metcon, really.

I'm utterly exhausted, but now well fed and happy to be on my couch.
October 26, 2008 | Unregistered CommenterErik K.
there were parkour ppl at the lyceum? I have been pretty interested in that for a while now, meant to go to a class this summer and just never did.
October 26, 2008 | Unregistered Commenterpaul
Elizabeth: 21:03 85lbs -- just a minute shy of Charmel! (Of course he was rx'd. We can ignore that part. =)

brutal workout. Felt like my cleans were really coming together. I probably could have done a bit more weight but my time would have exploded into the 30+ range, so I am happy with what I selected.

October 27, 2008 | Unregistered CommenterSameer Parekh
13:50used 65# and did jumping ring dips.

Big thanks to Jacinto for helping to correct my form.

I actually did one or 2 ring dips per round which is a long way from a couple of months ago when I could barely hold myself up on the rings.

Great to see such a big class.
October 27, 2008 | Unregistered CommenterRob M.
9:35with 15 lb. Dumbbells.andAssisted bar dips (with rubber band and David's spotting)

Fun to do my first real WOD and try out the other tough accessory work-- such an awesome, killer and efficient workout in just 1 hour!
October 27, 2008 | Unregistered CommenterShannon Sodano

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>