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
or
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
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
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!
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.
15:00 as rx’d. these kind of workouts are my favorites I think.
13:41
95# squat cleansring dips
14:29
with 35# BBand modified push-ups
thanks for the form help margie & jacinto
and fun to have such a big group!
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.
10:48 as RX’d. So much slower than when I’ve done it with power cleans.
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.
This looked like the people (traceurs) downstairs:
http://www.nytimes.com/2008/10/12/sports/othersports/12parkour.html?partner=permalink&exprod=permalink
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.
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.
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.
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.
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!