3-3-3-3-3
Post loads to comments.
Accessory Work
Sandbag Throws for Distance
Foam Roll
Good luck at the Dirty South Qualifiers, Zeke!
Zeke from CF East Decatur spent three days training with us while on vacation in NYC. Training outside of your normal surroundings and with a different group of athletes can be an enriching experience.
One of the qualitative benefits of CrossFit is developing the ability to regularly go outside your own comfort zone. Visiting other affiliates and signing up for local competitions is a great way to take that one step further and see how you stack up in an unfamiliar environment. Chances are, you'll work a little harder and meet some great people.
Now there’s a humbling picture. Gotta say it’s a great feeling to wod with such a tremendous crew. Sal, thanks for the advice on the strength workouts. BTW, if any of you happen to find yourselves in Atlanta, come check us out!
Lookin’ good Zeke!
I’m a little jealous that Zeke got to visit! Thanks for being gracious hosts and linking to our site! I’ll have to stop by next time I’m way up North!
i admire my kettlebell often.
Sweet memories of downstairs.
http://crossfitbrooklyn.typepad.com/photos/crossfit_brooklyn/cimg3896.html
Those are sweet memories.
it was particularly sweet having allison squeal with delight like a five year old during my last round of wall ball.
that is the photo i was thinking about…. 🙂
thanks again to allison who definitely got me through my first FGB that day!
Awww shucks, if I’m not mistaken, that’s the day I bruised my ribs on a missed box jump and ended up spending most of the day in the emergency room, unable to breath and putting a full stop to my training for over 40 days. Ah, the memories.
Erik maybe you should invite the string ensemble from the other night back so they can play Memories while you box jump!
Oh you guys… You just made my evening.
<3
Snatch153x2x4
Press171x3x4
Squat321.5x3x4
Technically one of those snatches didn’t count cause I caught it on my knees, but I didn’t feel like doing it over. Squats felt heavy, my legs need an off day.
Push presses today weren’t so good. I have flexibility issues in my shoulders/lats. I have not been stretching enough, so they’ve gotten tighter I think in the last year. This is the one item that I actually think has gotten worse in the past year due to a lack of attention to stretching those lats to keep them from getting tight.
95/105/115/120×2/120×1
Push Press135x3 155×3 175×3 185×3 195×1 190×3(pr)
felt good. thanks jeremy and david for the tips. need to explode more on the push.
5×3 35lb dumb bell press to dial in arm balance.
missed the sandbag throws..was sorta looking forward to that.
Push press115X3 125X3 130X3 135X3(pr) 140X1
Push Press115/125/135/145/155X2Should probably have gone with 150 on the last one. Shorted the first attempt, then two reps went up before failing on the third. Strained my neck.
I think I had some leprechauns helping me out with the workout this morning. I didnt really have flat out PR for push press, but I had a 57lb PR for a push jerk, so I kind of used that as my guide.55/65/70×2/70/72The metcon this morning of 4 rounds: 8 thrusters and 16 burpees was a killer. 12:58. Made the first 3 rounds with the 20lb dumbells but that last round I dropped back to the 15s. I’m feeling a little tired now, but its kinda nice to start a day that way.
Push Press:
125,135(2),125,135,145(1)
3×135, maxed at 1×120 just 2 weeks ago
Did a little WOD instead of push Press, need to rest my shoulder5 rounds for time: 20 lunges, 10 situps, 10 1 arm kb swings, 49 lbs. time-9:27. Thanks to Jeremy for keeping me honest. Working out is saving my sanity these days.