30 Clean and Jerks for time 135/95
Post time to comments.
compare to 3.18.08
Accessory Work
The subtle art of resetting your pulls
Dynamic Mobility
Mature Support Practice
455, OWNED. Great work, Charmel!
"What do you do for recreation?
Oh the usual. I bowl. Drive around. The occasional Acid flashback."
What: Bowling!
When: This Saturday @ 9pm!
Where: Melody Lanes, 461 37th Street in Brooklyn
Who: All are welcome, bring friends and family if you'd like.
Anything else?: Erik recommends eating before you go as the cuisine at Melody Lanes leaves something to be desired.
Hi CFSBK!
Hey a bunch of us went to Robb Wolf’s nutrition seminar last weekend. AWESOME!
So we’re thinking of doing a paleo challenge at our box, kicked off by a paleo potluck. Did you guys have a benchmark WOD that you did at the beginning and end to track any improvements?
Steph, Margie (and anyone else): any ideas for a potluck dish that can serve 20 or so people? I’d like to wow the uninitiated with something yummy and unusual, but not too scary.
Steph: are you using your CF Invictus journal? 🙂
Ciao!Cynthia in San Diego
hey cynthia!
good luck with the paleo challenge and potluck! i made a pretty yummy (well, i liked it!!) dish thats pretty easy to make and can serve a lot (just cook up enough of each ingredient)
sauté chicken and shrimp in olive oil (or separately if there are vegetarians, allergies, etc), sauté red/green/yellow peppers in olive oil, add and cook down baby spinach, once everything is 95% done, mix in almond butter. and voi-la! its like a thai peanut sauce dish put paleo style! add different veggies or spices to taste (i’m sure some spice would be good!)
i’m a slacker and haven’t sent the pics to david (will do today) and i have started filling in and using my journal! thanks again 🙂
and DAMN! i’ve been dying to do Grace and can’t make it tonight! might have to give it a go this weekend.
day 64 burpees, and 40 in the hole. we lost in the broomball semi’s last night in an OT shootout 1-0! we then won the game for 3rd place! my body hates me right now…
I am unreasonably excited for this wod. see y’all tonight!
I’ve been begging for Grace, but my back is in a bad way. I think it might be unwise for me to do this.
Cynthia – we did not do a benchmark WOD, but I recommend doing a metcon and a max effort lift so you can look at both strength and power/intensity.
Food: sausage and peppers is always delish. I have a good recipe i can email you. Check out performancemenu.com there are tons of great paleo recipes.
really looking forward to seeing you all later and meeting Grace too.
*maniacal grin*
This will be my first encounter with Grace and I looking for to it!
Warm-Up x310 Kip Swings10 Squats5 45# Push Jerks
(95×5, 115×3, 135×1)”Grace” 14:02 as Rx’d
Awful. I paced the first 15 wayyy too much barley getting my heart rate up. Around 18 I checked the clock, picked my jaw up off the floor and proceeded to haul as much ass as I could. Last Grace was 9 minutes flat with Allison Bishop screaming, “PICK UP THE BAR, ONE MORE ONE MORE!!” for every rep. Much different doing it alone..
13:00Last 11 at 115 lbsReally not cool. The cleans were no problem. The jerks probably could have been ok, if I could have set up properly. The issue was in the transition from the rack to the jerk, the strain on the wrists kept causing me to bail. First lesson to take away from this… never do something like that without taping up my wrists first. That’s proven somewhat effective in the past.Regardless the dissatisfaction of my performance, I did appreciate the encouragement.Tomorrow is a rest day and probably a massage.
grace 5:08. first time doing it. 115lbs. dan thanks for pushing me, it made a big difference. great wod. looking forward to next time.seeing the level 2 guys put up incredible times was cool to witness.
after, did last nights WOD35 25 15 25 35 double unders/box jumps
11:55thanks asta for timing us.
3:50 Rx’d. Back in 2007-08-12 my time was 9:05 (at 115).
thanks go out to Jeremy, Sal, Ian, Nicole, Erik and Margie. working out in that environment is worth the price of admission.
Snatch145x2x4
Snatch Pull175x3x4
Press162x3x4
Grace as Rx’d 2:52 (PR by 42 seconds)Grace is a fun little workout.
“Grace is a fun little workout”
Fuck you, Jeremy.
I’m calling for a do over with people around!!
Grace as rx’d: 5:09First time.
Then did yesterday’s DoubleUnder and Box jump workout with the Kool Kids: David McG and Brandy. Jumped on the folded up magenta/black mat. However high that is, it sucks to do 135 times.
Total time: 9:26or, that’s what I think Asta said.
I’m down for a Grace do-over — Saturday after the WoD? *Grin*
This was fun!
Grace as rx’d 8:46 first time
My legs were on fire! Thanks to my awesome partner Brandy, girl u rock.
David, I’m sure some of us can stick around after class for you to do the WODs. I mean it would depend on my babysitter situation, but when i can I’d be happy to get a chance to see you suffer!
no, seriously, i wouldn’t want to have done that alone.
4:27 75lbsfirst time.. next time i think i can do as rx’d
Damn Nicole. Damn.
Nicole,
You rocked it! Awesome work.
6:18 first time 75lbs felt good next time will try rx’d.
Ice Diamond and Nicole….you women looked strong last night!
Boxjumps and doubleunders ..dont remember my time 14min or so I am guessing. Thanks Asta for your help!