3-3-3-3-3
Post loads to comments.
compare to 1.22.09
Accessory Work
1 Mile Run
Local fireman and SBK OG, John B. goes for a heavy Deadlift.
Mark your calendars, there will be no group or teaser classes on the following dates:
Saturday, March 28th (Dutch Lowy Training Seminar)
Saturday and Sunday April 11 & 12 (Level 1 Certification Sold Out)
Saturday and Sunday April 25 & 26 (Gymnastics Certification Sold Out)
Hey guys, been in Colorado and then Texas lately. Met with the two directors of the Crossfit movie in Austin during SXSW. the trailer of the movie is on the Crossfitgames website. It looks awesome, and I’m speaking with Crossfit Inc. about it this week. I’m getting a screener of it this week and it’d be cool to find a time at some point over the next several weeks to have a Lyceum screening of it…will TRY to make it tonight, but just got back from two and a half weeks of travel and I’m slightly braindead….
David – could you update the CFSBK Google Calendar with those dates? Or was I the only one subscribed? 😛
Chris,That would be amazing if we could screen the CF movie at the Lyceum. Please keep me updated and we’ll see if we can make it happen.
Bethany,I never planned on keeping the google calendar updated but ask and you shall receive. I haven’t put in the Foundations classes yet as Im still trying to work out their schedule for next month. Also, I plan on having a confirmation today on an additional All level class on Sundays. Ideally, it would be:10am L111am All Level12p L21p Foundations
I figure we can do a test run of that and then see how the classes fill out.
I am also a big fan of the google calendar thing! you can set it up to sync with iphone too, it’s very nice.
For those of you who don’t know what we’re talking about, I’ve posted the link to our Google Calendar ine “Schedule and Pricing” link under the Information tab at the top left of the home page.
Would anyone find it useful if I posted the WODs after they’re completed onto the google calendar much like we do on the White board calendar by the pull-up bar? Some people might find it easier to scroll through a digital calendar than to look at previous blog posts or go through their journals looking for when a certain WOD was performed.
thoughts?
I like the google calendar. The new calendar is somehow not importing into my iCal. Might be a problem on my end though.
Today some good front squats.
135/155/175/190pr/200×2
I had 190×2 on my prior attempt at 190×3.
run: 6:56 — I had a target of 7:00, so I am happy with that for my first run for time in about a year and a half. My best 3 mile time is 21:40, (my last PFT at OCS before my stress fracture) I’d never timed myself on 1 mile before. Wasn’t too hard, so if I pushed harder I think I could get 6:30/6:40 maybe. That will have to be my new target.
Clean198x3x4
Clean Pull238x3x4
Bench Press255x3x4
Deadlift430x3
Mile Run 6:35
I thought the run ended at Root Hill, took it out a little faster than I should have, felt good to stretch the legs, first time I’ve run in a few months.
(45×5, 95×3) 135×3, 155×3, 165x3Only got to 165×3 before the blood pressure increase from the weight made my headache absolutely unbearable. That being said, I don’t think i was too far away from my limit anyways.
Big class today, thanks to Margie, Rob and Jeremy for helping out with Coaching.Also thanks to Rob for the bumpers and aspirin, Brian for the Wine and CONGRATULATIONS ANNE ON YOUR FIRST PULL-UP!!
We’ve had a lot of ladies get over the bar in the last couple months. Phenomenal.
Good work to Adam, Dan and Tal. You guys picked up form really quickly and managed some decent loads!
FSQ 5×3(45×7,65×5,75×5,95×3,100×3)105×3,110×3,115×3,120×3,125×3(PR)
Mile: 7:55I’ve never subbed 8 minutes before, and considering the fact that David and I lost about 10 seconds or so due to traffic, I am pretty shocked.
Anne – you are totally turning into a beast. This is very exciting.
Front Squat (45×5, 65×5, 95×4, 125×3)135×3, 155×3, 165×3, 185×3, 205x3felt pretty good. right leg was a bit tweaky. might be itb. have to keep stretching. annoying though.
1 mile run. 7:19was fun. good to run again. haven’t ran a timed mile since the 5th ave race a couple of years ago.
burpees, day 30/31ring rows 12×3
nice job anne. sorry i missed your first pull up. you’ll have to show me tomorrow.
oops. 205 was a PR. 185 was my max on 1/22.
Dear CFSBK,
Its been far too long. You guys are great and I hope to see you all soon. Before the April cert. Or else I will probably die. Doing PVC cleans.
Adam McDoesntworkoutoreathealthy.
FSQ: 95×3, 135×3, 155X3, 175X3, 205X3. First time doing FSQs with real weight. In the past my wrists hurt too much–this time, weight on shoulders and elbows out felt natural. Can definitely squat more.
Mile run: 5:45.
Thanks everyone!! Very happy (and shocked!) 🙂
Front Squats:100, 105, 95, 95, 100Really working on my setting my back and keeping my elbows up.
Mile Run: 6:42Great to get outside!
Front Squat:100×3, 105×3, 110×2+Fail, 107×3, 109×3(PR)
Mile run was rudely interrupted by foot cramp, grr!
Congrats on that pull up Anne!
Backsquat:x3= 135,175,185,195,2051Mile run, 8:57 slooow, gotta run more though I hate running. Yay Anne on your pullup! And Juliana on your PR!
Front Squat(45X5, 95X5) 135,155,165,175(2),170.
Mile run 7:23.
Weird, my times for this are missing as well…
All I have are my FB notes:
ran a 6:21 mile after front squatting 5×3. Best attempt: 245×2.
Oh well.