Max rounds in 3 minutes of:
135/85 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Accessory work:
Foam Roll & Stretch
Box jumps = Fun
CFSBK has raised $2,471 for charity.
We need some new music for workouts. Please suggest 1-3 songs for a new rotation.
SoundsGood – Pacin’Streetlight Manifesto – 9mm and a 3 piece suitQuintus – BrooklynRancid – Brad Logan
Did this one yesterday…. it’s a doozy
As RX’dR1: 5R2: 4R3: 5R4: 524 Total
Should have attacked that 2nd round better, tried to pace it and ended up coasting a bit.
Hey, here’s a video of Chip doing all the stuff Adam and I have been playing around with lately. Fun times with heavy things.
http://www.youtube.com/watch?v=xcVlxdTzwf8&eurl=http://physicalsubculture.com/blog/
Apparently sub-maximal lifting with an emphasis on technique development in the O-lifts doesn’t maintain work capacity.. who knew!
Stopped this one at three rounds because my achilles was throbbing every time i stood up. Besides that, this WOD hit me like a ton of bricks. I haven’t felt like that since i started CF. Someone’s got a little conditioning work to do before FGB..
Not sure on my numbers.. first round felt strong and the other two fell off big time.
Phenomenal work, everyone.
As rx’d: 4/4/4/4/4
That was brutal. Why are 9 squats so hard?
Nice video Margie. I’ve definitely got to try some bent presses now. Also, he holds his bar at a different angle to the body than I do on getups. I’ll have to try that next time.
Also, I recommend that Charmel’s band plays for us on weekdays, and Bethany spins on weekends.
Mike and I have a concept band where we both play bass. It’s called “Basses loaded”
I play lead bass and he plays bass bass. We’ll take the T/R morning classes.
Paul is also a musician and shane sing soprano like an angel.
Going to have a hard time narrowing down to 3 selections! Could I just send mp3s instead? (Or come mix it live? :P)
Cheif: 105#, 3/3/3/3/3
Hey I used to dj too. All my records are back in phx though.
I don’t think anything I used to play would be so good for crossfit. Maybe thomas krome, bitches from hell and woodcarver-style stuff would be good though.
5,4,4,3,3..19 As Rx’d
Margie that stuff looks cool. And hard.
All we need now is a drummer..!
Mama Said Knock You Out – L.L.Cult of Personality – Living ColourThey Reminisce Over You – Pete Rock and C.L. SmoothWelcome to the Terrordome – Public Enemy
morning!
“the chief”3,3,3,3,3w/ 72#
dare i say that was fun?
OH! RUGBY!!!!
for anyone interested, my team is playing this Saturday night under the lights on Randall’s Island. we’re playing our long time rivals, Beantown (from Boston) and the first kick off is at 6 PM. We have a second game to follow at 7:30 which i will probably be playing in. also, we’ll be going out afterwards if anyone’s up for a drink!
here’s a link to the field on Randall’s that we play on w/ direcetions. if you have any questions, let me know!
http://www.newyorkrugby.com/content/view/75/138/#randallsprem
shpaddock@gmail.com
3,3,2,2,3 as RX’d.
Y’all – I think we should go out and see Stephanie in her other element! Anyone up for a group outing to the 7:30 game?
Y’all – I think we should go out and see Stephanie in her other element! Anyone up for a group outing to the 7:30 game?
3+1, 3, 4, 3+1, 3+1.
songs:”there she goes, my beautiful world” – nick cave and the bad seeds”my war” – black flag”know your enemy” – ratm
4+1, 4+2, 5, 5, 5
this was challenging. sounded easy on paper.
Made this WOD up today
75#3+2, 3+3, 3+1, 3+2, 3
It’s irritating how quickly your form goes to shit on the cleans. And how heavy 75# quickly feels.
I have no musical contributions to make. I trust you all. Except Jeremy.