5-5-5-5-5
Post Loads to Comments.
Accessory work
Barbell Row 3×8
Row 500m, 3 attempts
Play around with some Heavy (for you) Kettlebell swings.
Med Ball Tosses
Post WOD Foundations crew.
Laura, Cynthia, Shannon, Matt, Aaron, Steve, Matt and Lavall
Cynthia from Foundations is going to order a speed rope for personal use and wanted to know if anyone else wanted in on the order. Jump ropes are economic, travel well and require regular practice.
Check out the details HERE and leave a comment if you'd like to place an order.
Level 1 athletes who are still green to CrossFit will be doing a 5RM on the Press instead of Bench Press.
500m rows will only be at intensity for those comfortable with rowing technique. Otherwise you’re on deck for 3 500m pace rows.
Paul,If you’re in class today lets talk about how to rig up the heavy bag. We were thinking that under the pull-up bar would be best. Just need to know how to rig it up.
I would like in on the jump rope order – are these the same ones we have at the Lyceum? If so, I’ll take a 9′ green one.
Fought traffic for an hour arrived, angry and ready to lift.
Bench225x5, 235×5, 245×5, 255×5, 265×4
The fourth rep at 265 barely came up, I took a breath set myself and still couldn’t budge the next one off my chest.
Played around with Kettlebell variations, kinda fun even if it looks funky.
row times: 2:06/2:06/2:13tried to drive through my toes more on the third row. I could tell it made my stroke more efficient, but by that point I was burnt, so I hit the wall and couldn’t keep a good pace. Thanks Shane for the careful coaching.
bench:70X5, 75X5, 80×5, 85×5, 90×3 – failed on the 4th rep. But it feels within reach…
fun times with kbs! tonight was hoppin.
500m row times: 2:19, 2:14. Looking forward (ha) to more of these because my technique still feels jerky – ready to smooth things out.
Did lonely Back Squat in lieu of bench as not to further annoy my shoulder:120/125/130/135/140(PR)
Loved the KB playtime, especially the 180 degree swings – tricky!
Bethany! 140?! Holy crap woman!
I just want to say how inspired I am by the serious female energy that is (finally) flowing at SBK. Bethany, Juliana, Brandy, Stephanie – you all are definitely hitting your strides and it is awesome to watch.
AND there are more and more women committing themselves like Hill and Jenna and the ladies in the new foundations cycle and even more than I am able to name.
Basically, I am feeling some serious fire under my ass to keep up with everyone. This is good. Very good.
Bench 175/195/205/225/235x2I was only able to get 2 sets of the 500M Row 1:35/1:40
bench: 155/175/185/195f/195f
got 3 on the first attempt at 195, 4 on the second
row: 1:31.2/1:34.9/nothing
Rowing is tricky; although its really hard and absolutely destroys me, its also pretty rewarding. I figured out a few things about using the hips and focusing on form today and it paid off.
I’m pumped about that first 500 because its the first exercise that I’ve gotten to the ‘advanced athlete’ level from crossfit seattle’s standards.
The kettlebells were fun; I can definitely see why kb enthusiasts always claim they’re great for building strength.
Row times1:37, 1:44, 1:56
Yeah. That shit wiped me out. The first round I felt pretty strong, by round 3 my form was awful and it was hard to keep a good pace.
Bench Press135, 155, 175, 195, 205(Failed last rep. Fought for it though!)
Warm-Up: x215 Squats, 10 Push-Ups, 10 GHD Sit-Ups, 5 Pull-Ups, DROMS
Bench Press:(45×10, 95×5, 135×5) 155×5, 165×5, 170×4, 170×3, close grip 135x5Didn’t have a spot so i was pretty hesitant to go up. I think i could have had 170×5 but played it freaked me out.
500m Row: 1:38, avg watt: 366OUCH-BICEPSGreat work, Adam! You were the 500m leader for the day.
Going to go home and sleep, I have my first Gymnastics lesson a little later today and i don’t want to be too burnt out.
Oh also!
Check us out on the Affiliate blog today:www.crossfit.com/cf-affiliates/
Waren berühmt!
That row messed me up; I’m feeling it today.
David, which gymnastics class would that be? I’ve thought about taking one but time is tight.
Did “Barbara” today from the main site a few days ago.
5 rounds for time, 3 min. rest in between:20 Pullups30 Pushups40 Situps50 Squats
4:03, 4:30, 5:44, 4:59, 4:53
I’ve felt like my conditioning could use some work recently, so this was a good one for me. I got the pullups unbroken in the first two rounds and the squats unbroken in the last.
Hey Cynthia, I don’t think you know me but I’d like to take you up on your speed rope offer. I’d like a green 9′ speed rope. I’ll be coming in this sunday. Thanks
Row2:05, 2:01, 2:17 need to work on my ass to ankles issues and drive more with my legs.
Bench Press-thought my 1 rep max was 82. Margie thanks for showing me I was wrong.70, 75, 80, 85,90 felt good
LOVED the kettlebell dancing! HOT!
Cynthia,
Great idea, I’ll take a green one. Let us know when they come in.
I’m really glad there were only three other people there at the morning class to witness my ugly kettlebell variations. I have two left feet with those things.
Bench press was okay, actual numbers are in my book at the lyceum– I think I failed around 52, if even? I was really working the form big time since I’m a newbie with it. Thanks David for the detailed coaching on that.
Only had time to do two 500m rows, best time (2nd row) was 2:22.2 (easy to remember).
And thanks for the shout-out to the ladies, Margie! Looking forward to October at cfsbk…
Cynthia, I would love in on the jumprope thing too. (green one as well). I’m in Washington again this week and it would fit nicely in my suitcase along with all my other gym-in-a-bag stuff.I have to miss this Thursday, but if its anything like last week, it was 4 women and 1 guy. Not too shabby for the ladies at all. And Margie, I agree… I definitely step my game up a little more when its women.Have fun this week and see you guys on Sunday.
I encourage everyone to read the Jon Gilson-Gre Everret interviewhttp://www.againfaster.com/articles/greg-everett-olympic-lifting-crossfit-and-catalyst-athletics.html
Some seriously good info and Everret is a riot. During his rant on yoga he says “You know, if you want to go to Bikram and be like fucking go sweat with bunch of hippies in a big Petri dish, then be my guest.”
That is some Rippetoe level hilarity right there.