5-5-5-5-5
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compare to 12.10.08, 11.15.08
Accessory work
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20"
Sit-up/Wall Ball complex, 10lb ball
Foot Speed drill, 10" box
Kettlebell Swings, 1 pood
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Level 2 reviews the Accessory work movements.
Check out this Great site!
Beyond the Whiteboard
Ankle was a little inflamed from yesterdays WOD so i did press 5×5
95×5, 115×5, 120×3, 120×3, 120x2I think? I forgot to write it down after i left.
Gillian and I did a whole shit ton of split jerks, push presses and a game where she called out either press, push press, push jerk, split left, split right for reps. Very very fun.
Great class today.
Squats275x5, 295×5, 310×5, 315x1F
Still a little pain in my lower back from a bench press mishap on Friday. Felt ok getting to within 5lbs of my max, but 315 didn’t feel right.
AccessoryBox Jumps: 20Wall Ball Sit-up: 10foot speed: 22KB Swing: 16
I liked working 4 to a rack, was a good amount of rest and a good chance to get to observe others lift.
visited crossfit nc (in raleigh) on friday, was a great visit and very cool to see the differences and similarities in the way they run the classes. they have been around a long time, around 4 years.
was a very cool facility and the owner, jason, is a really nice guy. highly recommend visiting if anyone is ever in the area.
see y’all tomorrow!
BSQ100,105, 100, 115, 120We had a little mishap with counting our weight on the bar, so I was fairly submaximal. But that’s ok, the weight felt a little heavy today.
Accessory:Bounding Box Jump: 48 (each step was one rep, right?)KB swings w 12kg: 16Box Jump: 11Wall ball sit up w 10#: 7
This was a fun day! David and Gillian, great job managing 18 people through the work.
Margie, Margie, Margie. Each step was not one rep. It was each time your left or right foot hit, depending on when you started. (cheater)Let’s see:BS: I forget the first three sets, but the last two were 180 and 190. Glad to have a chance to concentrate on my form with some supervision. Thanks Gillian!
Accessory:KB swings (12 kg): 11Box jumps: 11Wall ball/sit up: 5Bounding Box: 32
My main problem with the accessory was I paced myself too much on the first round for almost all of the exercises, meaning my lowest score was my first set for Wall balls and and box jumps and then i felt no motivation to up the reps since I was already at my lowest. Lame…
Lots of fun today!
BSQ 100, 105, 110, 120, 125
I think that’s what I did but I definitely know I did 120, 125lbs. Hadn’t done BSQ since october so I decided to keep it light. I love the mini metcon.
Accessory work
Vertical jumps: 30KB swing 12 kg : 16Box jumps: 10Wall ball sit-up: 6
Chao,
Juliana
Back Squat185,195,185,205,220
David,Gillian and Andy thanks for all of the help on the form. (you too Jenna)
Andy, my deepest apologies for lack of spotting. Although I now think I can mid hang power clean 255.
Forgot about the accessory work.Kb swings – 16Vertical jumps- unkDB Press 30# – 12Box jumps – 11
2 great days at SBK , 2 great workouts.
I did not cheat! Just divide my number… 24. Sheesh.
: )
Back squats:185×5, 205×5, 225×5, 235×5 (pr), 240×5 (pr)
Vertical jumps: 36KB swing 12 kg : 15Box jumps: 15Wall ball sit-up: 7
I could have been a bit more ambitious on the vertical jumps and box jumps.
Also, thanks for everyones help on the back squats. Without the support network, there was no way I would have managed it. PR’ing is synonymous with fun.
Back Squats:95, 105, 115, 120, 125
I didn’t realize we were keeping track of reps on the metcon (duh Anne) but really enjoyed it!
Looking forward to checking out the Florida CF’s this week!
Back Squats:155, 175, 185, 205, 225 (pr)
The squats felt great, and I love to squat. Next time I’m starting off at 175 or 185.
Box Jumps: 15Wall Ball Sit-up: 8 (10 lb ball)foot speed: 22KB Swing: 16 (12kg)
The metcon was fun, I liked the foot speed drill, though I had to keep reminding myself to make sure both legs were open at the hip.
Fun day all around!
Back squats: 135,155,165,160,160
Wallball situp: 7Bounding box jump: 23 (counting 1 every 2 steps)KB swing: 17Box jumps: 16
Met-con was great fun! Not too intense (but in a good/not-intense way if you follow)
David: are you going to sign CFSB up to that site? Looks handy!
Backsquat: 105, 110, 115, 115, 115×2/Fail
Bar felt ridiculously heavy today, my body completely lost the will to cooperate on that last set. Was still fun, I really love BS days!
Metcon:Wallball/10lb: 6Vertical jumps: 26KB Swings/12kg: 15Box Jump: 11
Fun fun!
allan,
I already tried to sign up CFSBK for that site… they’ll “get back to me”. I tried to post my 5×5 press today but it wasn’t one of the options, i had to post a 3×5 press.. we’ll see, I’ll certainly update when i hear back from them.
thanks to rob for the heads up about it,
no ‘work’ until 6pm tomorrow. off to williamsburg!
The site seems really cool. I have been using logsitall.com but this looks much nicer.
hi everyone, i just want to want you that last time i was at cf i was a walking petri dish and have come to find out in the week since ive been there that ive given most everyone i know strep. so if you feel like crap and think you swallowed razor blades you might want to go to the doctor.
i hope everyone one had a fever free holiday!
Back Squat155/165/175/185/190X2Erik was right – 5 reps is a whole new ballgame. I may have not rested enough between rounds at the end.
MetConBox Jumps: 18 (first time jumping without stepdowns. Only crashed twice)Wall Ball: 6Step ups: 25Kettle bell: 14Fun and lucky for me to have a counting partner. More partner WODs please!
that should be … i just want to tell you…
Wow, I’ve gotten bad about posting.
Back Squat. Other than throwing it in with the Bear, this is the first real back squatting work I’ve done. Great big thanks to Gillian who worked with me on (*ahem… dragged me through*) this one. :)65/65/70/75/77. Thems is big numbers for me. Yea!
I didn’t count anythign for L1 metcon– I was too busy trying not to trip on the box jumps.
Back Squats 5@95, 5@135, 5@185, 5@200, 1@250, 2@230, 5@205, 5@220
Still having problems to figure out what my current strength levels are. And the ongoing confusion in my head caused by converting lbs into kg doesn’t make it easier…
Rob, don’t worry. Squatting with you was great fun.
And the L1 metcon thingy was fun, too. I guess I slowly get used to that kind of madness in motion.
Additional work:Zercher Lifts 5@95, 5@145, 2×3@165narrow stance DL standing on two 45lbs plates 3×3@165
Nicole – Well at least we all know you are responsible about communicable diseases : )
Hope you are feeling ok and taking lots of acidophilus to counteract those antibiotics.
Thanks Margie… i was worried that i got you sick on the subway. now that i think of it i probably had a fever tuesday night. Glad you are still healthy.
good thinking on the acidophilus. I always forget.
happy new year!
Great to be back at CFSB, my how the program has grown! Loved the back squat, sucked at the wallball situp, got thru the WOD in 1 piece, so who’s complaining? Gotta show up more often, gotta get a tshirt in LARGE, maybe need a medium if I get serious:)
Late on postingBack Squats:95, 105, 115, 120, 125