3-3-3-3-3
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Accessory Work
WU: 5 Rounds NFT of
12 Partner Medball Tosses
6 Knees to Elbows
Jillian's Kipping Pull-up
New Max Effort Cycle
Today kicks off our next Max Effort Black Blox (MEBB) strength cycle. We will be rotating the following movements and rep schemes:
Total Body: Clean 5×3, 5×3, 5×1
Lower Body: Overhead Squat 5×5, 5×3, 5×1
Upper Body: Press: 5×5, 5×3, 5×1
Athletes with insufficient mobility for the OHS will be encouraged to MEBB a high bar squat and skip accessory work on those days to work on their range of motion.
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Congratulations to Peter H. for getting his first pull-up on his home made pull-up bar in Wisconsin! Let's make it official on the SBK thick bar when you get back.
Congratulations to Felix for winning the naming competition on Muscle Driver. Thanks to Felix's suggestion, their interval timer will now be known as "Clock Gone Bad". The prize for naming it is one free timer!
Vincent recently trained at GridIronNYC, we're all interested to hear about his experiences.
Brian's suggestion for the next Beyond the Box field trip: Slip and Fly
sitting here in my office looking at the east river, it suddenly dawned on me that i cant possibly stay here for 7 more hours. either i will be leaving early and coming to the gym or i will try to jump into that river.
Cloyde, I know the feeling. Sadly, I only have 3rd Ave below me.
Check out Charlotte on CF Mom!http://www.crossfitmom.com/(scroll down to Aug 11th)
Cleans, huh? I’m gonna have to clear something up to get in tonight.
Love the Slip n Fly, although David McG spoiled my fun by naming it a fake. Maybe we could set one up into the East River ??? It could be Cloyde’s “get out of work early” escape plan.
damn, so now for the next few weeks I gotta start staying at work til like 6 PM and not sure how often I can make 7 PM class…sdfjadsl;kfj;aldsghasfhsfasjkld;fasl;kdfjsjffjs;lkfsajfjlsfj;sldkjfkasjdfasklfjsa;dfkaskjf….!!!!
I need a teleporter
Warm-Up5 Rounds w Shane12 M Toss, 14#6 K2Es
“Meatball Wod”Row/BrpBJ/DBThr
15:25 as Rx’d
Average Row Paces: 2:00/2:10/2:15BurpeeBJ: All Unbroken35sDB Thru: 5-5-5/3-3-3-3-3/3-3-3-3-3
It’s HOT in here today..
In the words of the great Pat Sherwood aka Colombian Pat, “That’s a spicy meatball”
Warm-Up w/ DavidRounds:12 Med Ball Toss #146 K2Es
“Spicy Meatball”16:08 Rx’d. Sorry Chris.Rows: 1:38, 1:45 pace, 1:50 pace (a little squirrel)Burpees 3 x 5 allDB Thrusters 3 x5/3 x 5/5-3-4-3
Post WOD Cool Down:5′ erg…this was unbarable and i was unable to keep a real paceAI Stretch & Foam RollEating
95-3115-3135-3 Really bad form115-3115-3Need a lot of work on this movement.Richard and Shane gave me some great feedback on my movement.
135x3155x3175x3185x3195x2
I was a little sore coming into this one. I really like this workout.Pleasure lifting with Mike.
Nice job on the spicy meatball Shane!Maybe David can put together another new meaty met-con for us to get down on soon.
Glad I made it in for cleans. Nice to feel free to dump the weight, which I took advantage of tonight.
Warm up Tall clean (thanks Shane) 45×3, 75×3
Warm up clean – 95×3, 125×3
Then…135×3, 145×3, 155×3, 165×3, 170×2, Hit another @ 170×3 (PR)
Good lifting with Ryan tonight, and thanks to Margie and Shane for the coaching tips.
Cooled down on the C2 with 2x500m at around a 2:00 pace, then practiced handstands with Jess for about 15 minutes. I’m very akward as yet on these, getting better though.
P.S. – David…Just joking about handstands being difficult due to vodka before class, you looked at me so serious!
Didn’t like getting to class late and being all rushed. Sometimes the trains really suck…almost changed while waiting at dekalb but thought everyone would think I was crazy.
Anyways, I warmed up with 4 rounds of 6 K2E’s (thanks Becca!) and 12: 14lb med ball toss. Then came our work on mid-hang cleans, with David’s instruction of course. That’s right, back to Foundations! While I think I’m getting better, I’m nowhere near where I feel I should be. I’m really having a hard time getting under the bar…and quickly. Practice, practice, practice, huh? I’ll get it eventually!Finished by practicing some handstands against the wall.
Wait, vodka before class isn’t recommended???
Oh, and I forgot to mention how bad my hands hurt!!! Funny thing is, they felt much better after holding a cold beer.
185x3195x3205x3215xF
Didnt get my elbows around quick enough on 215. After that miss just couldn’t get back into the movement. Didn’t feel too bad for not having cleaned heavy since like May.
well my diving expedition into the east river has been postponed. my boss must have felt the pain in my eyes because he let me go early.
Warm-Up5 Rounds:12 Med Ball Toss #146 K2Es
WOD: 65*5 tall cleans. 65*5 95*595*3 115*3 115*3 120*3
cooled down with 2 rounds of 500m rows. 2:01 2:04. tried to maintain speed with good form. felt good. did another 700m purely on form. practiced some kips, thanks david.
So, add this to my must see movies…predictable maybe, but check out the old lady on the ceiling!
http://io9.com/5336080/legions-red-band-angel-war-trailer-descends-upon-humanity
Holy sh**Thanks be to David McG!
A lot of good advice today for my cleans made my last set feel like I still had some left. Very exciting.
Warmed up and then 135,150,160,165, 170pr all by 3. Old 1rm was 165 so this was five more pounds for five. And as mentioned above the 170 didn’t feel like a limit weight.
Did some back extensions and some lever practice and called it a night. All in all a great day at the gym.
Cleans! Hurray!
warm-up: 5x : 12 partner medball toss@14lbs, 6 KNE.
warm-up sets: 42×5,72×3,92x4work sets: 102×3, 112×3 (with some fails in the middle), 122×3 (with more fails in the middle), 132×1. David gave me a funny new approach to the bar that proved extremely helpful – felt very primal and natural. Can’t wait for next week – I want to get 132×3!
accessory: 3×10 hip extensions, handstand push-up negatives.
Met Linus! Saw Charlotte do some pull-ups – hope I will do as well so soon after giving birth.
Laurel, giving birth soon?!
ahhhh soon after birth.
I felt okay with the movement today. Really inconsistent. My best rep of the day came on my last rep of the day thanks to some coaching by Shane and the watchful eye of Jack and Cloyde.
Sucks cause now I hope I dont regress between now and next time. Wouldve liked to hit it 2-3 more times.
Vince thanks for the advice on knees to elbows. Feels a lot better and more smooth.
Thanks for welcoming my buddy Ryan last night, guys. He was really stoked to meet so many rad firebreathers who are also really nice. Might come with me tonight if the thought of being in a brick sauna again doesn’t daunt him?
Warmed up with Jillian. Knees to elbows and medball tosses. K2Es are INTENSE. I’d been working on my own the past few weeks on dead hangs, pull-ups and well, anything that requires bringing my body up to the bars. K2Es were definitely a great lesson I’ll try to add.
Worked on mid-hang cleans with the “skills” crew (hehe). It was my first time actually doing them, and a perfect first time. NOT perfect cleans! Perfect “first time.” In other words, I know I have a lot to improve, but am glad to find out it isn’t impossible.
I went to LIC last night, hit Jackie. My time was horrible. I will blame Vadim for having us do 5×5 thrusters beforehand, but really i failed to bring the intensity.
11:40 =(