5-5-5-5-5
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compare to 12.28.08
Accessory Work
For Time:
Inverted Ladder couplet:
10-1 Reps of: Kettlebell Swings, 2 pood / 1 pood
1-10 reps of: Ring Dips or Push-Ups
Mobility 5
CFNYC Kettlebell Certification 2/28-3/1
Rob and Anne featured on Harbor City CrossFit's Blog
David says
BSQ 5×5(45×5, 95×4, 135×5)165×5, 175×5, 180×5, 185×5, 190x5PR
KB/RD Ladder12:46 as Rx’d
2 Pood Swings were not very challenging, the Dips broke me down.
P$ says
BSQ 5×52 warm up sets at 135x5Work sets 185, 205, 225, 225, 235(F on rep 4)
Two things:1. Used low bar on the back squat today and felt much stronger than the high bar I used on the total. Probably could’ve gotten the 265 1rm on the total using low bar.2. Had knock knees on the last set. I have to maintain outward pressure on my knees on the negative and keep applying it coming up. If I did, I think I could’ve completed the final set at 235.
Accessory work:KB swings 1.5 poodRing dipsI lost count and I think I did an extra set towards the end. Forgot my time, but i was about 1 minute behind Jeremy. Either just under 6 or 7 minutes.
Good heavy lifting day.
Good work on the squats Charmel.
Margie says
BSQwarmup 40×8,60×5,80×5)105,110,115,120,120The second set at 120 was smoother than the first. Kept my elbows up and the bar locked against my back.
Accessory WOD:11:3940# DB and bar dips.Those bar dips just about killed me. But I was apparently too upright so I wasn’t engaging my pecs as much. Next time…
Staci is a freakin’ beast. That was AWESOME. All the women in Level 1 and 2 kicked some ass today.
sarah says
BSQ 5×5: 80, 85, 90, 92, 95 (need to work on depth)
accessory: 6:50 (blue kb with push-ups)
Staci says
BSQ 5x5Warm up: 70, 95Work: 130, 140, 150, 155, 160 (PR, for now!)
KB/Push-Ups 8:42 with 20kg(Thoughts – should have done 1.5 or 2 pood, even though it would’ve been slower, and REALLY should start working on my dips, even if they’re assisted).
Many thanks to all for the warm (lol) welcome today, and the encouragement. Couldn’t have done it without you all, especially Gillian’s magic shoes and all of Brandy’s help!
Margie says
Sarah – Your depth is legit! You just need to maintain it.
Shane says
Feels good to be home!Thanks everyone for the warm welcome today.
BSQ5 x 5185 x 3, 185, 195, 195, 200After Helen and yesterdays smoker of a WOD my legs were beat up, tight and tired. I hope that’s why I felt so weak. Thanks Jeremy and David for the encouragement and the set of eyes.
Met-con: 2 Pood 9:55KB swings weren’t so bad but the dips quickly degenerated into singles.
Really good to see familiar faces today and be back in the fold.
Looking forward to tomorrow!
Shane
stephanie says
bsqwarm up: 40×10,60×5,80×5
105,110,120,125,130
130 was tough but i feel like i’m getting my legs back
accessory wod:1 pood, push ups8:06
Jeremy says
Back Squat275x5, 295×5, 305×5, 310×5, 315×2315 got heavy in a hurry
Accessory WODas Rx’d with 2 pood KB5:00
Mike says
backsquat:145, 155, 165, 175, 185backsquats felt motherfuckin’ good but then I blew it on the accessory work-out. Got a 9:39 with push-ups and a 1.5 pood KB. But it’s all good. Which is to say, I’m aight. No worries. I’m takin’ it nice an easy over here. So you don’t worry about me and I won’t worry about you. But if you need anything, just holler. K? Good.
Andy says
Back Squats 5@230; 5@250; 5@230; 5@180; 5@180Didn’t always go deep enough during the first three sets and reduced weight to work on technique.
Accessory wod in 9:something?Had to switch from ring dips to bar dips to push ups. Because I’m just weak.
Besides missing my two best friends Ben and Jerry, being on Paleo is (still) somehow fun.
paul says
bsq 185, 190, 195, 200, 205. 205 was right at my limit, I think I would have failed anything higher. glad we’re doing a strength cycle as I think my squat is a bit weak compared with my other lifts.
accessory work was 7:55? some of my ring dips kind of sucked towards the end.
Jack L says
Loved the back squats, did great on the WOD, used the big yellow bell ?pood and pushups, 5:18, not bad for an old fart
Bethany says
*sob* I hate missing back squat days.
Brandy says
BackSquat120,125,130,135,140 on a couple of reps I could have gone lower.
Yeah! First time going heavy. I was motivated by Staci (the monsta). With her game face on, she made it look like a piece of cake. Thanks Gil and David for the “clear” cues.
Accesory7:00aprox-ring dips w thin bandKB swings easy; dips NOT easy counting down the days till I can go unassisted!
Staci says
Brandy, you could have gone lower, but you also could have gone HEAVIER. One is a learned *skill*, but the other is inherent strength 🙂 Impressive work today!!
ps, I can’t dip for s@#t 🙂
Gillian Mounsey says
Back Squat 5x5Warm ups (5×45,95,135,165)
185,195,205,215,225(PR)
Thank you David and Margie for pushing me to go for 225. Would have punked out if I was alone. Starting to get over my squat fear. Will go for 235×5 next time.
Also did 5×3 Deadlifts245,255,265,275,265Less happy with those numbers.
Metcon: 5:47. 1.5pood and ring dips
Staci – those squats rocked. Hard work and determination – not magic shoes! Well, maybe a little magical
Sameer Parekh says
Hello everyone. Today is my last full day in SF. I have been bad with my eating, I had french toast for breakfast the other day and pancakes today. But I am on vacation. =) Today was another visit to CrossFit Oakland where we hit the mainsite deadlifts. I felt really good with keeping my back set but figuring out how much weight was on the bar was tough because we were mixing metric and lb plates.
3-3-3-3-3220/230/240/250/260pr
my previous 1rm (CFT) was 255, and my form stayed good on all the 260 reps, so I am feeling pretty good that I should be able to hit 2xBW for my next 1RM, at least. (280)
I am curious to meet our new CF beast in the house, Staci.
Annie says
Back Squat: 5-5-5-5-5
90, 100, 110, 120, 125, 130(pr)(We added a 6th round – thanks for the push Gillian! and I witnessed the 225pr…a-w-e-s-o-m-e.)
I’m also still working on my depth (& flexibility!) The squats all felt heavier than last time. Paleo 1, Anne 0.
Accessory Work:10 to 1 KB swings w/24#1 to 10 Push-ups6:57