3-3-3-3-3
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Accessory Work
3 Rounds for time of:
2 Rope Climb Ascents, 15 ft
15 Handstand Push-Ups
Mobility 5
Mike works a Forward Roll
Dialing in Your Diet Nutrition Seminar at CrossFit Virtuosity
Power Athletes Magazine Archive
Who wants to go to Bethany’s club after class tonight? Anyone with a car? =) Or we can have fun with the G-train. John Selway! w00t!
Warm-up3 Rounds CFWUAb-mat back extensionsChest to the bar pull-upsRealized chest to the bar is a function of kip than pulling brute strength
Powercleans5-5-5-5-5-5(65, 95) 95, 115, 135, 145×2, 140Wider power stance helped tremendously. I think my inability to fire my glutes properly is hampering my ability to increase the speed of my DL off the floor. Elbows were molasses.
Mini-WOD14:472 abmats for the HSPUs
Good work with the lifts and the met-con tonight
Warm-UpCFWUx1 and some KBs
PCs:(65×5, 95×5, 135×3)155×3, 175×3, 185×1.. Had to start class and i caught it a little wide anyway.
RC/HSPU10:10Rope climbs were easy, latter 2nd and 3rd set of HSPUs were tough.
played, very briefly with some Split Snatches with light weight after class.
weee
Cleans155x3x5
Clean Pulls185x5x5
Bench Press196x5x5
Deadlift332.5×5
Russian TwistsBWx10, 15lbx10x2
Rope Climb/HSPU Wod as RX’d 7:16
Pwr Cleans:warmup: 42×5; 62×3
72, 77 f 3rd rep, 77 f 3rd rep, 72, 75a few more at 75 and 72
Considering I pulled 80×3 this weekend, clearly me and the power clean were on the outs tonight. I think it’s because I am really working on my form, so things are feeling all funny. Concentrating on: not hitching, aggressive second pull and maintaining scarecrow.
Accessory WOD – 2 rnds11:10HSPU to 1 abmat; second set David assisted with the last 7 or 8.
Wish I could I have finished it out, but I had to jet.
Stephanie – fantastic work! You are so strong.
C2:
10 minutes2 @ 20 strokes per minute2 @ 22 spm2 @ 24 spm2 @ 22 spm2 @ 20 spm
2325 total meters2:09.6 ave/500m
power cleans(70×5)80-85-90-100-110
then 120×3 as per davids request and it was UGLY!
thanks david for pushing me though – i would have never tried that much weight.
accessory wod15 pull ups15 hspu w/ bumper plate & 2 abmats12:27
i hate hspus – my shoulder really hates them
oh, and actually did my first rope climb! and have the rope burn (mild) to show for it. over my fear of falling from 15′
Warm-up 42×5, 52×5, 62×5
Power cleans72-77-82-87-92 PR
accessory wod
modified rope pull x 315 hspu w/ bumper plate and 2 abmats
10:25
I felt good with the cleans tonight but it’s a mind job as u fatigue (it feels super heavy). Thanks Jeremy for your help tonight it really helped.
See u guys manana
Juliana
woot
Power Cleans120/130/140/140/140
Stayed at 140 because things got messy. In every set of 3 I had one solid clean, but the other two were fairly messy.
accessory: 30lb db push presses subbed for HSPU8:00
hooray for rope climb. Good to see Juliana and Stephanie getting up the rope. Next time y’all gotta bring boots =)
then: party in williamsburgh.
after: walk home 1 mile because the G-train stopped in Bed-Stuy. My ears fell off.
G-train == my enemy.
Power Cleans110/130/140/150/155 PR
Thanks David for getting me to activate my lats and me quicker.Thanks Margie for correcting my elbows and hand position.Thanks Shane for showing me a slight wider stance to help us tall folks.
Weight gets up there when form is correct.Had to run out early and missed the rope climb WOD. Will try to get in early Thursday night and work on it.
Power Cleans 3-3-3-3-3
72, 77, 82, 87 (called it there…shoulder didn’t feel good and time was up)
Still working on form, setting my back (sore today…damn) and getting my scarecrow elbows out of slow motion!
Accessory WOD:3 rnds –DB Push Press (20# 1st, 15# 2nd and 3rd)15 Pull-ups – blue, kipping
Stretched
Good work Stephanie!