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Post loads to comments.
Assistance work:
+ Bulgarian Split Squats 3×8
+ Dead Hang competition: Whoever can hang from the pull-up bar the longest gets a free Pioneer Valley CrossFit "Kool-aid" shirt! (Men hang on the 1.5" side and women on the 1.25") Thanks Sean and Sandy!
+ Develop an outline for achieving one of your performance focuses and start day 1.
(I will obviously assist you on this)
Charmel, Paul and Sal
CrossFit NYC's Gillian Mounsey Strength and beauty!
Starting Strength Wiki
Did a 5K jog this weekend and I found myself actually racing random joggers on the street (although I’m sure they didn’t know it and I am by no means a good runner) My point is, I have always been competitive but I think CrossFitting kicked that up a few notches! I definitely picked up the pace.
Did OHS 5×3 instead.
105,110,115,120,125
205, 225, 235, 245F, 245F, 245, 250Ffinished up with 135 x 20
Did the final part of my little BSQ cycle:132x5x3 (90% of 1RM)Very intense. I had to rest a lot between set.
So much fun tonight! I loved my lifting partners. And I loved all the yelling.
Congrats Steve on conquering the max hang!
Max hang: 1:56(the trick is to shrug down rather than just hang limply off your hands. takes some of the pressure off)
new and improved back squat !RM is 225! did 230 once but didn’t break paralell.
Deadhang: 1:55
Back Squat: 95, 105, 115, 125, 130, 132, 135(pr)
Bulgarian Split Squat: bodyweightx8, 20lbsx8x2
Excited about my plan for developing strict pushups!
135, 140, 145, 155, 165, 175 and 180
Max hang 2:46
Suddenly had a kipping pull-up! 😀
back squats=155, 165, 175, 185, 195, 205 F, 200, 205max hang= 1:48kipping pull-ups= coming along
Also- my right leg is still bloody as hell from the rope climbing on sunday. Maybe I should try wearing leggings next time.
So what was the winner’s max hang time?
5k – 24:55
I don’t care much for running, but I always feel pretty good after. Amazingly my shins didn’t feel a thing this time out, but my left glute was uncomfortably tight the entire run.
Next contest – one arm hang?
185x205x225x225x225x225x235
Worked on full range, which is something new for me.
Wod as rx’d 205, 225, 245 (miss – rom), 245, 255, 265 (miss – rom), 265(Pr)135#x252x5 per leg bulgarian squats 20#dbs
Breakfast:4 Eggs, 1 Tangelo, handful raw almonds, Fish Oil, Alpha Lipoic Acid, H20, OLD poison the well.
Dead Hang: 3:09
Everyone did a great job on this WOD, lots of hustle and teamwork moving 12 people through three racks. I’m looking forward to watching people move forward with their performance goals.
Also,
Michele,You’re lapping people on an injured foot, awesome.
Everyone check out that starting strength Wiki
Sweet pics!
bfastsips of kombucha2 extra large boiled eggs1 mediterranean chicken sausage linka few bites of a nut and seed bar
lick of hemp butter
I am utterly wiped out from the squats. Wish I were in my bed or on a beach or in the park – asleep.
Back Squats185-205-225-225-235-235-235
Really tried to work on form here. Think my depth is starting to come along.
Jump Rope Question…Looking to buy my own – is Buddy Lee the way to go?
Also – I’m a beach bum and have some vaca days to spare so if anyone wants to hit the beach either during the week or after a weekend WOD, let me know! Since I moved to BK I’ve been driving out to Jones Beach but am up for checking out other beaches as well.
Michele,My experience is that all the buddy lee’s i have ever been in contact with broke at some point. Charmel and maybe Erik both have buddy lees so they might chime in with their opinions.
Sumo Deadlifts while standing on blocks, so the barbell was set at toe level:5@135; 5@180; 5@225; 5@270; 5@315
Seven rounds of Cindy.
Well, I’m considering to lower my carb intake, so I’d have to fight less lactate while exercising. Is this method cheating (in the CF sense) or an acceptable solution?
Hey Michelle,I’ve had ny buddy lee for a while now, at least a year and a half. I had a few leather ropes before that and broke them. The ball bearings make the Buddys easily superior to other jumpropes. Double unders are easier imo. As far as breakage, I would skip for 30 and sometimes 45 minutes at a time and it held up where others didn’t. I’ve only used it on wooden and tiled floors, so i don’t know how it will hold up in the Lyceum.
the buddy lee I have is all ways coming apart.
Did some dumbbell snatches at the gym near my hotel. Started off at 35# worked my way up to 90#. Form started to fall apart there, they became power snatches. It feels harder to get under a dbell than a bar.I wanted to try some light bar snatches (no bumpers) but some guys were curling in the squat rack. People who curl in the squat rack should be shot in the head.
Michele, I pretty much live on the beach on the weekends, and weekdays when I can get away with it. I have never been a fan of Jones Beach, Long Beach is better, and Atlantic Beach is better than both of them (and I’m not just saying that because I grew up there). I’m always down to for a beach trip my parents are cool with me invading their house/using their grill with a small army of friends/crossfitters.
lunch:8 pieces of asparagus and 3 pieces of bacon
Warm up: (20 minutes or technque work)PVC Power amd Full Snatches from:High Hang, Mid Hang,15lb Snatch from High hang and mid hang.Did we go below the knee?
Then Deadlift:(95×5, 135×3,) 165×1, 185×1, 195M, 195(PR!), 200M, 200M, 200M
500m Row2:05 ave. watt 1792 minute rest2:11 avg. watt: 154
Conversation with Myles.
previous pr 265205,225,235,245,255,265,280(pr)
jeremy – i’m definitely up for checking out a new beach. Not a huge fan of Jones but all I know is NJ shore and that’s a troop now that I’m in BK. Let’s get a CF crew together and hit the beach!!!
1. i love the cfsbk shirts/tanks2. i love the beach3. i loved vegas, and because of it, am still recovering!4. i miss you guys!