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Accessory Work
5 Rounds for time of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Shane sets up for some weighted pull-ups
Attention:
There will be no Teaser Classes on the 17th and 24th. Three of our four coaches will be in California.
Old Time Strong Man Blog
The 11 Best Foods You Aren't Eating NY Times
The chalk board behind the desk got wet recently and blurred out some of the names. I cleaned it off, If you’re in the challenge please resign your name to it.
I really wanted to do that accessory work, but it’s cold outside and I’m home, where it’s warm.
Perhaps I can make it up tomorrow.
Plus, I just heard that Patrick McGoohan passed away today, so I think I’m going to stay home and watch multiple episodes of Secret Agent Man.
Are we doing another strength cycle or is it back to mainsite… or something completely different?
Erik -there is part 2 of the strength cycle, which will pick up in a couple of days.
WOD(5 bw; 3 bw)10#,15#,17.5#,20#(PR), 25#F
Accessory @ 65#15:34scaled to 4 roundsI started this WOD and it was like trying to push an 800 pound rock up a wall. I had absolutely nothing in me. Not sure why since we had a rest day, but this was just painful. I didn’t even I was going to make it through the first round.
hm, my comment didn’t get posted. anyway, here is a repost, with a little less energy than the first time
1) rip patrick mcgoohan2) pullups. Not so good. 53/63/72×2/72×2/72×23) metcon: really good. rx’d, 16:30-ish or something. Last time, went with 75lbs, did just under 7 rounds (AMRAP 20min). I was admittedly feeling fairly wiped last time, so I went a bit light, (my fran weight was 85lbs) but still felt good to get it done in 16-something with rx’d weight.
What do you want?Information.You won’t get it!
Who are you?The new number 2.Who is number one?You are number six.
I AM NOT A NUMBER! I AM A FREE MAN!
hahahahahahah
Clean176x3x5
Clean Pull212x5x5
Bench Press225x5x5
Deadlift380x5
Pull-ups72, 98, 108, 126126 was questionable whether I made it over the bar or not
pullups45, 90, 115, 115(f), 115
Sucks about McGoohan, The Prisoner was one of the greatest shows ever, and he was kick ass as the evil King in Braveheart.
pull ups (want to go heavier next time)12.5, 2bw, 15, 3bw, 20, 2bw, 25, 3bw, 40, 54
accessory @ 75. looking forward to next time.11.16
mcgoohan wrote, directed and produced the prisoner, he was also awesome as the warden in escape from alcatraz
just heard ricardo montalban (wrath of kahn) just passed too. damn.
pull-ups(5×5 since i missed them before)
1: green band2: blue band (last 2 assisted)3: blue band (last 4 assisted)4: “5: “
not too shabby considering i’ve never touched a blue band before. maybe i can even move up to blue for WOD’s with pull-ups! woooo-wee! look at me! movin’ up in the world.
WOD: 42 lbs; RX’d as follows:
5 thrusters5 cleans8 sumo’s
x 5 = 13 min, 11 sec.
my cleans aren’t quite there yet, but my thrusters felt better today than ever before!
Managed to get 70lbs on the deadhang, failed at 80 and 75lbs — but it was oh so close.
13:00 for the accessory WOD as RX’d.
I always loved the Prisoner, great writing, fabulous acting, and so subtle in execution. Loved how the lines “Who is number one? You are number six” suggested that his Character was #1.
Damn, McGoohan and Montalban passing, that’s some sad news. Have to watch some Wrath of Khan and The Prisoner and cheer up.
Pull Ups 3-3-3-3-345,55,65,75,85
Accessory Wod as rx’d – 9:45
Khan was a great performance for sure. Montalban will be missed.
I never saw the Prisoner..guess I’m missin’ something huh?
Pull Ups 15, 25, 45, 55(f), 55 (f)Accessory WOD @95. I did only three rounds because I felt suddenly pretty dizzy. I blame it on a lack of sleep and non-paleo food like Twix PB, Ben and Jerry’s Creme Brulee, and other high quality meals.
Talking of nutrition, tonight after class, I bought for the very first time some almond butter. It is surprisingly tasteless. (How can it cure my peanut butter addiction when it doesn’t taste like anything close to a nut?) I’m curious if I can turn it into something cake-like by baking it with a lot of egg whites.
pull ups
3 bw +1 with help x22 bw + 3 with help x 22 bw
accessory wod: 42 lbs; 8:32
i should have done more weight.
Great workout yesterday, I’m stiff today. Props to Shane for the help with pullups and weight work. Watching some of you do the weighted pullups was awesome, and humbling. My transition from Globo to Crossfit is on in earnest.You people are the best.
Glad to be back and in pain. Started Paleo this morning with a spinach omelet for breakfast and a big salad with oil and vinegar for lunch. Dinner seems to be the hardest part though. I am recording what I eat before I eat it in a journal. Maybe it will help this time around.
Pull-ups were tougher than usual. Accessory WOD worked out better than I thought it would.
accessory work95 lbs8:04