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Accessory work
Renegade Rows 3x10e
GHD Russian Twist 3x12e
Bjorn and Sal work their chesticles.
Power Play Gymnastics
CrossFit Mom
Jon Gilson interviews Greg Everett AgainFaster
(thanks jeremy)
Established 2007
1-1-1-1-1-1-1
Post loads to comments.
Accessory work
Renegade Rows 3x10e
GHD Russian Twist 3x12e
Bjorn and Sal work their chesticles.
Power Play Gymnastics
CrossFit Mom
Jon Gilson interviews Greg Everett AgainFaster
(thanks jeremy)
Yesterdays second WOD:Two and a half hours of gymnastics. Handstand kick-ups, front handsprings, back handsprings, sideways thingamajigs, somersaults, trampoline, ring, uneven bar and parallel bar work.It was all very hard, very complicated, very intimidating and a Lot of fun. Who knew falling on a trampoline could hurt..
The whole point of me taking gymnastics is to develop my skill set as a coach so that i can begin to teach you guys some basic progressions.In January i devoted a lot of myself to learning the Olifts and while i still have a lifetime’s worth of learning to do there i feel like i can start this new journey. I will keep you all updated with my progress.
“Ryan” tomorrow.
We have orders for speed ropes from 4 people – Bethany, Jamaal, Adam and Jenna. All for 9′. Any others? I’ll place the order tomorrow and bring them in when they arrive for everyone to pick up.Thanks,Cynthia
Just thought I’d share this link to an article in a trade magazine I get. It just seems to scream Crossfit Workout Element:
http://tinyurl.com/43o5o9
Gah I flaked yesterday! I will show up tomorrow! I wonder what will happen tomorrow! The short ban expires! whee!
I lifted 370 on my 3rd attemptthen proceeded to fail at 385 on my next three.The 370 didn’t seem bad, I thought I could make a jump to a new PR.On my first at 385, I lifted it a few inches, although my form was bad.The final two barely budged and I kept arching my back.I think I should drop down and do sets of 5 a couple times a week, really concentrating on keeping my back set.
Also, Mike, I’ve been meaning to ask you, how’s the burpee challenge treating you? Up to day 67 now, right?That is right, isn’t it, Mike?
Mike???
2x500m rows1:45, 1:50
deadlift185190195200205210(pr)215(pr)
felt surprisingly good considering i haven’t lifted heavy in awhile
bethany – awesome job tonight! you are a rockstar
SDL 255/275/295/315/335/345/350 PR
dl: 265/285/305/315/355F!/325/315f
I completely miscalculated the weight on 355 but still gave it a good effort. 325 was a new PR, and while not as sloppy as my old 315 it was far from perfect.
All that glute and hamstring work made the bike ride home seem a lot easier, as long as I focused on using those muscles.
Erik, I think there’s a lot of value in doing relatively light stuff to really nail the form, especially after reading Greg Everett’s views on torso angle today. I’m definitely going to be spending some time working perfecting my form (and flexibility) in the major lifts.
Left my notebook at the Lyceum, just as I was getting into the swing of a good Zone journaling week. :/
Deadlift:
160/165/170(pr)/175(pr)/180(fail)/180(fail)/177(pr)
Thanks Stephanie, and congrats on your 215!!
255 305 315 325(pr) 340(f) 330(f) 295.
325 went up pretty easy, felt good about this, my old PR was 315. enjoyed the accessory work, russian twists were a bitch though!
395/425/445/495/500F/500F
Very frustrating not pulling 500, a usually safe opening weight for me.I could blame it on my thumb or the schedule I’ve been keeping, but after looking at my journal I noticed that I really have not done heavy deads for the last few months. I need to make more of a commitment to my strength work.
This past Sunday we did three rounds of 1 min each,Russian Kettle ball swings and dumbbell squat and spring ups.I used 12kg kettle ball and 15lb weights.completed 130 reps.Not sure where I should be posting this, but hopefully we won’t get punished!